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Marathon Hydration Tips When Racing A Half Marathon




As increasingly more people have known their value marathons are now quite common now. Not only have half marathons rose, but the participants also have grown.

Individuals participate in the marathons for two reasons: to gain cash or to raise cash for charity. Here are some hydration and nutrients suggestions which you should contemplate, if you are going to participate in a half marathon soon.

You do not have to change your diet considerably, if you have been taking a balanced diet before. Of major relevance you should raise the amount of proteins that you take in your diet.

Many marathoners often make the mistake of getting vitamin nutritional supplements during their training. This is wrong. The best method of going about it is getting the vitamins from whole foods.

Pre-run eating

Before you participate in a half marathon you should ensure that you're properly fueled. To be on the safe side you should eat a light meal (comprising all the vital fixings) of about 250-300 calories.

Pros recommend that you simply should eat 1 to 2 hours before you start running. This is to avoid cramping. Eating also ensures that you have enough energy.

When selecting your diet, you should select something that is high in carbohydrates but low in fat, fiber, and protein. It is because foods rich in fiber and fats have a tendency to result in gastrointestinal distress which can make you quite uncomfortable during the run.

Some of the exceptional foods that you should take include with peanut butter, a bowl of cold cereal with a cup of an energy bar, a banana and milk.

Post-run eating

After you have completed the half marathon, you need should replenish your energy as rapidly as possible. Research has shown that the body muscles are generally receptive to stored glucose stores within the first half an hour after exercise; therefore, if you should eat soon to reduce soreness and muscle stiffness.

Some of the finest foods to eat are those rich in carbs and protein. Experts recommend that you should eat the foods to 1 gram of protein in the ratio of 3 grams of carbs.

Amazing options that you could go for are nutrition bars for example power bars and Luna bars. You can even go for bagel with peanut butter or a smoothie made with fruit and yogurt.

Since diet is crucial when running, you should highly consider seeking the advice of your doctor before you take any food.

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