Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
I'm training for my first marathon. What's a good diet plan?
For starters, make sure you get sufficient carbohydrates before, during, and after your workouts, says Jerry Seah, Are You Men's Health Enough 2008 winner, and triathlon coach from the Triathlon Association of Singapore. “As your exercise intensity and duration increases, the need for carbohydrates goes up,” he says. Seah advises avoiding high-protein, low-carbohydrate diets if you’re looking to advance into endurance sports. “You need enough carbohydrates to refuel your glycogen stores in your muscles, which are the optimal energy sources for exercise.” He recommends consuming a minimum of 40g of carbohydrates per hour during long workouts. The two other crucial elements to replenish are fluids and sodium, according to Christopher Jensen, PhD, a sports nutritionist from the School of Public Health in the University of California, and a PowerBar US advisory board member. “Sodium is the key electrolyte that is lost in the greatest amount when you sweat,” says Jensen. Also, stock up on vitamins, says Seah, as athletes tend to have greater nutritional needs as compared to sedentary people. Pop a multi-vitamin pill to supplement your daily diet.