what are the best foods to eat when training for a marathon?
431222
Nutrient dense carbohydrate rich foods (such as wholegrain breads and cereals, starchy vegetables, fruit, dairy) should be prioritised to meet fuel demands, however there may also be a need to include additional carbohydrate rich foods/drinks (e.g. sports drinks, energy gels) around training to improve performance ...
75083
While you do need more calories when you're training for a half marathon, you don't need to go crazy with eating. Generally, you should add an extra 200 to 300 calories per hour that you work out.
941738
['6 to 8 servings of grains. ... ', '2 to 4 servings of fruits and 4 to 6 servings of vegetables. ... ', '2 to 3 servings of milk, yogurt, and cheese. ... ', '2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts.']
656890
['Bananas. Bananas may be one of the best foods for energy. ... ', 'Fatty Fish. Fatty fish like salmon and tuna are good sources of protein, fatty acids and B vitamins, making them great foods to include in your diet. ... ', 'Brown Rice. Brown rice is a very nutritious food. ... ', 'Sweet Potatoes. ... ', 'Coffee. ... ', 'Eggs. ... ', 'Apples. ... ', 'Water.']
1366280
['Meat, fish, and poultry.', 'Vegetables, like spinach, kale, and broccoli.', 'Dried fruits and nuts.', 'Beans, lentils, and peas.']
322807
Oatmeal has a high soluble fiber content, is high in complex carbohydrates, is a good source of protein and has a low glycemic index, which provides a sustained release of energy into the bloodstream—imperative for runners. Oatmeal offers your body a regular dose of Vitamin B and is rich in minerals and antioxidants.
607292
['Eggs. Eggs are one of the most nutritious foods you can eat. ... ', 'Cheese. A 1-ounce (28-gram) serving of cheese provides 27 mg of cholesterol, or about 9% of the RDI (16). ... ', 'Shellfish. ... ', 'Pasture-Raised Steak. ... ', 'Organ Meats. ... ', 'Sardines. ... ', 'Full-Fat Yogurt.']
21858
['Breads, grains, and pasta.', 'Nuts and Legumes.', 'Starchy Vegetables.', 'Milk and yogurts.', 'Fruits.', 'Snack Foods.', 'Sauces and condiments.']
865071
['Hydrate as soon after your run as possible with Gatorade or electrolyte drink.', 'Stretch major muscle groups and anything that is sore or tight. ... ', 'Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein.', 'Take an ice bath.', 'Eat a decent sized, healthy meal.']
500864
['meat, including beef, pork, chicken, and turkey.', 'fish, such as salmon, tuna, herring, and cod.', 'cheese.', 'butter.', 'avocado.', 'oils, such as olive, coconut, flaxseed, and avocado oil.', 'nuts, such as peanuts, almonds, walnuts, and cashews.', 'seeds such as sunflower, chia, and flax.']
904010
“Raw oats are minimally processed, contain energy producing B vitamins and are a great source of carbohydrates to replenish muscle glycogen after a run. I make it with milk instead of water so that I have the added benefits of calcium, vitamin D and protein to aide in muscle growth and recovery.”
35725
['lean meats, such as sirloin, chicken breast, or pork.', 'fish.', 'eggs.', 'leafy green vegetables.', 'cauliflower and broccoli.', 'nuts and seeds, including nut butter.', 'oils, such as coconut oil, olive oil, and rapeseed oil.', 'some fruit, such as apples, blueberries, and strawberries.']
4935
Oatmeal. After a workout is the best time to enjoy comforting, healthy carbs like oatmeal, which effectively replenishes hardworking muscles. Cook up a batch of hot oatmeal or add a handful of oats to your favourite pancake recipe – it's a simple grain that can be prepared in a flash.
1024995
['smoothies.', 'trail mixes.', 'oatmeal.', 'yogurt.', 'salads.', 'baked goods.', 'desserts.', 'sweet sauces.']
1155490
['Fluids. Drink water, of course. ... ', 'Carbohydrates. You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise. ... ', 'Protein.']
654311
"Carbs are a primary source of energy and help to both fuel a run and replenish energy once you've crossed the finish line," says Eastlake. "They can be eaten before, during and after exercise.
666288
['Fruits and Vegetables. Fruits. ... ', 'Lean Proteins. Eggs. ... ', 'Complex Carbohydrates. Oatmeal, whole grain bread, rice, and couscous. ... ', 'Other Helpful Tips. Chew gum.']