If a person is preparing for a marathon, he/ she should be fully informed of what sort of foods is supposed to be consumed. The optimal intake of all nutrients is essential. Daily intake of vitamins and minerals is important as well.
What Kind of Diet is Most Suitable?
The best way is to consult a nutritionist. The proper combination of all nutrients such as carbohydrates, proteins and fats is required. Fresh food such as fresh vegetables and fruit are important to be consumed each and every day. One should avoid red meat and instead consume chicken or fish. For those who are not fond of any kind of meat a perfect substitution would include soy and soy products.
On the other hand, an athlete should avoid saturated fats. Additionally, carbohydrate should be limited as well. Even the frozen meals are not recommendable as their nutritional value is drastically reduced.
Even though some say that coffee and alcohol should be totally banned, others consider that even these can be consumed but moderately.
Proteins, Carbohydrates and Fats
Proteins are essential in a diet of an athlete. The best source is red meat. However they can be perfectly obtained from chicken and fish. Even soy can satisfy the daily requirement for proteins.
Marathon runners should consume grains and pasta. These foods supply with proper amount of energy that is required for every day practice. The athlete should adapt the intake of carbohydrates to the intensity of the training.
And finally fats are taken in low amount. The best suitable ration between all these nutrients is 50-65% of carbohydrates, 20-25% of proteins while the fats should account for only 15-25% of all the calories. In certain cases the intake of proteins can be increased.
In case that an athlete is vegetarian he/she should pay more attention to appropriate intake of proteins.
Most people do not have enough time to prepare their meals and they turn to fast food. This food is forbidden during training for a marathon. The perfect source of energy and additional nutrients in this case include nuts, bananas and soups such as lentil soup.
Fruit and vegetable must be fresh. This way they provide with all the necessary vitamins and minerals.
Juices made of fresh fruit and vegetable are equally good. Still once the juice is prepared it has to be drunk instantly as it may quickly lose its nutritional value.
The proper intake of fluids is essential as well. An athlete has to pay attention to proper hydration. The best thing one should do is to drink plenty of water and avoid drinking soda and similar drinks.
And finally if one eats properly there will be no need for vitamin supplements. Still your nutritionist may suggest certain vitamin supplements.