In a marathon, it’s the right training and preparation that gets you across the finish line. An important part of your training plan is your diet. But there is a lot more to it than just what you eat before and after you run. The right snacks and fluids during the race can help you run faster and boost your performance. You’ll see the best results if you start taking a closer look at your marathon nutrition weeks before the big day.Macronutrients for Runners: A BreakdownIf you’re an endurance athlete, you should get to know and love carbohydrates. They are the most important macronutrient and should make up about 60-65% of your caloric intake. Your muscles rely on carbohydrates for fuel. They are stored as glycogen in your liver for use later on when you need a quick burst of energy. Keeping carbs as a staple in your diet will help you maintain (and improve) your performance and help you achieve that goal time you have your mind set on.(1) Depending on the intensity of your workouts, 6 to 10 g of carbs per kilo of body weight are enough to keep your glycogen stores full. Everyone’s needs are, of course, different. Additionally, carbohydrates help your body recover post workout.2) Additionally, carbohydrates help your body recover post workout. Aim for complex carbohydrates like quinoa, sweet potatoes, whole grains, vegetables and legumes.Protein is the building block of muscle. It’s recommended that you consume 1-1.5 g/kg of your body weight – this is dependent on how intense your workouts are. If you’re doing more strength training, as opposed to running, then you definitely need more of this macronutrient than endurance athletes. Protein is found in both animal products (meat, fish, eggs, milk, and dairy products) as well as plant-based foods (soy and soy products, legumes, nuts, seitan, grain products). You can cover all your protein needs with a vegan diet if you choose. The focus here should be on including a variety of foods in your diet with plenty of fresh fruit and vegetables.Fat is an incredibly important source of energy and vital for your body! First of all, it acts as a protector for your organs, insulates your body (keeps you warm) and is necessary to absorb those critical fat-soluble vitamins (A, D, E and K). One gram of fat contains 9 calories of energy. This is twice as much as protein and carbohydrates. How much fat do you need? Around 30-35% of your daily caloric intake should be fats. Where can you find healthy fats? Avocados, salmon, vegetable oils, nuts, and seeds (like flax and chia). These fats provide tons of energy for your marathon training.Preparation is EverythingTraining isn’t the only thing to think about in the final weeks before a marathon. The right marathon nutrition will help you run faster. Get informed about the race set up beforehand: how many aid stations will there be along the course? Don’t try anything new on race day; only consume foods and drinks that you’ve tested during training. Try out different options in the weeks before the marathon.Are you feeling uncertain?A dietician who specializes in sports nutrition can answer any questions you may have and get you on the right track with marathon nutrition.The Final CountdownCarb LoadingSince the race will take longer than 90 minutes, it’s advisable to increase your carb intake in the days leading up to the marathon. The goal of carb loading is to fill up your glycogen stores. However, that does not mean that you should overdo it with carbohydrates. Gradually increase your carbohydrate intake in the week before the marathon to increase the amount of glycogen in your muscles. Do you have digestive problems? Fiber is important for athletes, but make sure to reduce your fiber intake to a minimum just before and on race day.HydrationMake sure you go into the race well hydrated. Start paying attention to your fluid intake 24 hours before the event. Marathon Preparation on Race DayBreakfast 3-4 hours before a run:You want an easy-to-digest breakfast to power you up for your race. Stay away from foods that are high in fat and fiber. These foods will sit in your stomach too long – not a good feeling while running. And, if you want that extra boost, go for a cup of black coffee to get you energized.Breakfast ideas:white toast with jam and a small portion of plain yogurtBircher muesli (soak oats overnight in low-fat cow milk, soy, or oat milk) with bananacereal (not the sugary kind!) with milkporridge with berriesDon’t forget to drink enough water before the marathon.Snack approx. 1 hour before:If you’re used to eating a small snack before your run, go for it! Remember, this is all about how you feel and how you have done it during your training runs.Snack options:bananacereal barTake sips from your water bottle regularly.During your run:There are two very important things to remember during your race: carbs and fluids. Getting the right amount of both is critical.CarbohydratesThe recommended carbohydrate intake for long endurance workouts is 30 to 60 g per hour.(3) That amount increases to 90 g of carbs per hour for races that last longer than 2.5 hours.The following foods are rich in carbohydrates:Banana (approx. 30 g)Energy gel (approx. 25 g)Energy bar (20 to 40 g) Fluid LevelRunners lose a great deal of fluid and electrolytes (especially sodium and potassium) from sweating heavily during long runs. These fluids have to be replaced. The only way to know how much fluid you’ve lost is by weighing yourself before and after your marathon training. Try it to get an idea of how much you should drink on race day.Drink 600 to 1200 ml of fluid per hour of exertion.(4) Your beverage of choice should contain carbs, sodium, and potassium. Isotonic drinks are a great source of energy for your run. Isotonic means it has the same osmotic pressure as blood plasma, so it’s able to be quickly absorbed into the bloodstream. This is the perfect solution for lost fluids and electrolytes during your long run. You can even make your own sports drink at home for your marathon! Immediately after the MarathonIn order to refill your glycogen stores, some recommendations advise you to consume about 1 to 1.2g of carbohydrates per kg of body weight in the first few hours after you finish the race. However, this is only necessary if you’ve got another race in 8 to 10 hours. That’s probably not the case, right? Don’t worry too much about what you eat after your marathon. Celebrate your achievement; you just finished a marathon and should be proud of yourself. TakeawayYour marathon nutrition should be well-planned. No matter whether it’s before or during your race, it’s important to choose the right drinks and foods to make you run faster and perform your best. *** More
Magnesium is probably one of the first minerals that comes to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance. We have the facts for you!Magnesium performs numerous functionsMagnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of body origin, rather than dietary origin) and plays an important role in muscle contraction and relaxation. The mineral is also essential to the formation of bone and teeth. In addition, it is involved in the activation of hundreds of enzymes.How important is magnesium for athletes?Studies show that the more active you are, the more magnesium you need.(1) Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. What happens in your body? According to studies, magnesium appears to lower lactate levels in your blood.(2) Lactate (lactic acid) is a metabolite that is primarily produced by intense physical exercise. If it builds up, it can limit muscle performance and you will fatigue faster. Plus, exercising without sufficient magnesium will lead to increased oxygen consumption and heart rate. The mineral also plays a major role in strengthening your immune system. It works similar to an antioxidant by strengthening your defenses and protecting you from diseases.Increased magnesium intake can be helpfulAccording to the US National Institutes of Health (NIH), healthy adult females should get 310-320 mg per day and healthy adult males 400-420 mg per day.(3) A balanced diet is usually enough to satisfy this daily requirement. But, if you like to exercise or work a physically demanding job, your diet probably won’t cover your daily needs because you can lose a lot of magnesium through sweat. This loss has to be replaced, but the amount of magnesium required varies depending on the individual and should be discussed with a sports physician.You also need to consume more magnesium in the case of stress.(4)How can I tell if I’m getting enough magnesium?Pay attention to Magnesium Deficiency SymptomsLeg crampsDizzinessDigestive problemsFatigueAbnormal heart rhythmHeadachesConsult your doctor if you experience the magnesium deficiency symptoms listed above.Top 9 Magnesium Rich FoodsThe general rule is that getting nutrients through your food is the healthier option – as opposed to taking dietary supplements. The same holds true when it comes to magnesium for athletes. A balanced diet gives us (almost) all the nutrients we need. So which foods are highest in magnesium? Here are the 11 best sources of magnesium:Sunflower seeds (395 mg/100 g)Pumpkin seeds (402 mg/100 g)Sesame (347 mg/100 g)Flax seeds (350 mg/100 g)Cashews (270 mg/100 g)White kidney beans (140 mg/100 g)Chickpeas (115 mg/100 g)Oats (139 mg/100 g)Swiss chard (81 mg/100 g)Good to know:Mineral water also contains varying amounts of magnesium. You can find the nutrition facts on the label of the bottle.Magnesium Supplements – Good or Bad?If your doctor recommends magnesium supplements to treat a magnesium deficiency, it’s important to be careful about the dosage. You shouldn’t take more than 250 mg of supplemental magnesium per day.(5) Magnesium can act as a natural laxative; if you take too much, it may cause diarrhea.Takeaway:The more you workout, the more magnesium you need in your diet. Don’t underestimate the importance of magnesium for athletes and focus on meeting your daily requirements with a balanced healthy diet including magnesium rich foods. If you do experience magnesium deficiency symptoms, consult your doctor. Supplements could be a helpful solution. Keep in mind: if you are preparing for a race or competition, make sure to start integrating the supplements into your diet several weeks beforehand to give your body time to adjust. *** More
It’s no secret eating five servings of fruits and vegetables is a boon for your overall health and well-being. We’ve known that for years. But it’s always been a little vague in terms of the breakdown. In a new study from the American Heart Association, published in Circulation, there’s actually an optimal ratio of fruits to vegetables that can help you live longer.
Turns out two servings of fruits and three servings of vegetables is the sweet spot. The study was based on health data, including dietary feedback, from more than 100,000 people over 30 years. Those results were combined with data on fruit and vegetable intake in corroboration with death from 26 international studies representing 1.9 million people.
Analysis of the combined studies associated five servings of produce each day with the lowest risk of death. Interestingly, eating more than five servings did not provide additional benefits. The study found some powerful numbers that back up their findings. For example, participants who had a “5-a-day” diet had a 13 percent lower risk of death from all causes, a 12 percent lower risk of death from cardiovascular disease, a 10 percent lower risk of death from cancer, and a 35 percent lower risk of death from respiratory disease.
Of course, the diet only works if you follow it. But, according to the U.S. Centers for Disease Control and Prevention, only one in 10 adults eat enough fruits and vegetables. So, if you want to live a little longer, spend some more time in the produce section. And, just to be clear, the researchers pointed out that fruit juices and starchy vegetables such as peas, corn, and potatoes should not count toward your five servings (sorry).
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More
Proper nutrition is essential to staying healthy and fit. If you want to do challenging workouts with adidas Training, you need to fill your energy stores with the right foods – for maximum results. These 9 foods help you build strength and should be a regular part of your muscle building diet.
Top 9 Foods for a Muscle Gain Diet
Legumes are protein and fiber powerhouses. Lentils, for example, are especially high in protein. 100 g of this dry good provides about 25 g of protein. Their fiber content is also nothing to sneeze at. Just 100 g covers half of your daily requirement (30 g).
Do you know how much protein you need per day to build muscle? Calculate your protein requirement here:
Eggs are the perfect food for a muscle gain diet. One chicken egg provides about 7 g of protein. Plus, its biological value is nearly 100. What does that mean? The higher the biological value, the more similar the protein in the food is to the body’s own protein, which makes it easier for the body to transform it into muscle mass. Two hard-boiled eggs, for instance, are an ideal post-workout snack.
3. Flaxseed oil
If fitness is your goal, you should definitely be using flaxseed oil. It’s highly nutritious and loaded with omega-3 fatty acids, which keep your heart and brain healthy and help stop inflammation.
Good to know:
Cold-pressed flaxseed oil should be stored in the fridge. The oil keeps for up to 5 months if the bottle is sealed. Once the seal has been broken you should use it as quickly as possible.
Quinoa is the ideal side dish for bodyweight training. 100 g provides 15 g of vegan protein. This grain is also very high in magnesium (275 mg), which plays a key role in muscle contraction.
Ginger not only strengthens your immune system: this Asian root is said to improve blood flow to the muscles (which helps with sore muscles!) and promote the breakdown of lactic acid in muscle tissue. This helps you recover quickly, so you are ready for the next workout.
6. Cottage cheese
Protein pancakes with cottage cheese are the perfect breakfast if you like bodyweight training. Why? This dairy product is low in calories and a good source of high-quality protein and carbohydrates. Cottage cheese also contains the essential amino acid tryptophan, which helps you sleep better. And adequate sleep is crucial if you want to perform your best.
How about a cup of coffee before your workout? Coffee increases your blood pressure and heart rate, which helps you to get the most out of your workout. But go easy on the amount. An espresso is a good idea before a bodyweight training session, but skip the milk and sugar!
Small but powerful! Blueberries are low in calories. 100 g has only about 40 calories. The purple berries are also antioxidants. This means that they fight free radicals in your body, which is especially important for regular training. Blueberries taste great in smoothies or together with rolled oats and plain or soy yogurt.
Nuts and seeds are essential for muscle building. They are rich in protein as well as high in fat. Walnuts are particularly beneficial because of their high unsaturated fat content.
In a Nutshell
If you want to build strength, a healthy muscle building diet with enough calories is just as important as challenging workouts. Eat the 9 foods listed above on a regular basis and you’ll be on the right track to getting the muscle growth you want!
You’ve probably heard of turmeric by now, the golden spice that’s been promoted for a host of health boons. But what exactly is it? Can turmeric benefits make a difference in your day-to-day life? And what are the best ways to consume it? Here’s everything you need to know.
What Is Turmeric
Turmeric is a spice that’s derived from the curcuma longa root, which is part of the ginger family. In fact, it looks remarkably similar to ginger root. The major difference, however, is turmeric has an intense golden-yellow color. That pigment comes from its active compound, curcumin (more on this below). The spice is used worldwide, but is especially common in Indian cuisine and as a remedy to treat certain health conditions such as arthritis and heart conditions.
Health Benefits of Turmeric
Turmeric contains many plant-based substances that have a number of proposed health benefits. One group of these substances is called curcuminoids, which provides the greatest health-promoting benefits. That includes the powerhouse we mentioned before, curcumin, which is revered for its anti-inflammatory, anti-aging, and antioxidant properties. In fact, it’s arguably the most potent, naturally occurring, anti-inflammatory agent around.
Now post-workout, inflammation increases in your body as a healing measure. But excess inflammation can be disruptive to healthy cellular processes, like metabolic function, and can damage certain cellular structures, like arteries. By prioritizing a spice like turmeric—and nixing bad behaviors like smoking, being sedentary, and consuming foods that are processed or high in saturated fat—you can boost recovery and overall well-being by lowering inflammation.
The downside to curcumin is that it isn’t absorbed very well in the gut when consumed. To get the dosage that’s going to be most beneficial, supplementation is often needed. Luckily there are many methods that can help increase absorption. Two of the most common: Pair turmeric with piperine (or black pepper extract), or combine it with fats. We’ll show you how below.
How to Consume Turmeric for the Greatest Health Benefits
It’s easier to combine fats and turmeric than you’d think. Add the spice with black pepper, avocado oil or coconut oil, and veggies, tofu, and/or chicken to boost its bioavailability. Golden lattes have also become incredibly popular: heat together coconut oil, almond milk, fresh turmeric, honey, and cinnamon. (Make it at home so you know you’re getting high-quality turmeric.) You can even blend turmeric into your post-workout or morning smoothie; just make sure you use almond milk or full-fat dairy as your liquid to get those healthy fats to bind to the turmeric. There’s one caveat: When you add the spice to meals, it might contain as little at 3 percent curcuminoids, the beneficial active compound. In this case, supplementation is your best bet to get the benefits of turmeric and curcumin.
Take 1,500 mg of curcumin with 60 mg of piperine per day. Or, try supplementing with Meriva, a patented form of curcumin; take 400–1,000 mg per day. Extracts like these are the most potent forms and yield the greatest health benefits.
Top 3 Turmeric Supplements to Take:
Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More
You get homefrom a 30-minute run tired but happy. You’ve really earned a tall glass of juice, right? Maybe not. It’s true that you need to replenish lost fluids after exercise, but it’s very important to think about what you drink after sports. The duration and intensity of your workout determines what is the best drink to rehydrate effectively.
H2: Why hydration is so important in sports
The human body is made up of 50 to 70% water. This is why it is so important to rehydrate soon after working out. Are you drinking enough every day?
Even just 2% dehydration will affect your physical performance. (1)The most common signs of dehydration are thirst, fatigue, muscle weakness, headaches, and muscle cramps. That’s why it’s important to remember to drink before you get thirsty! You should also be well hydrated before you start your workout.
Not everyone needs the same amount of fluid to stay hydrated. Use our liquid requirement calculator for guidelines:
For longer workouts ( > 60 minutes) the recommendationis 150 ml of fluid every 20 minutes. But when do you really need sports drinks?
What are sports drinks?
Sports drinks are what is called “functional beverages”. Made up of water, carbohydrates, minerals and micronutrients, they hydrate you during exercise and give you energy during longer endurance workouts. Sports drinks can be purchased ready to drink, as effervescent tablets, or as a powder. You can also make them yourself.
When you do a tough workout, you are bound to perspire. When you sweat you lose valuable minerals that your body needs to be able to perform. Make sure the electrolyte drink you select contains the following micronutrients:
The right beverage for every workout
Hypotonic drinks contain a lower concentration of carbohydrates and salt than blood. They are a great thirst quencher because they rehydrate you fast.
mineral water (or tap water)
cold teas (herbal, fruit)
Hypotonic beverages are the right option for casual athletes (moderate exertion < 1 hour). Isotonic Drinks When the fluid concentration of a beverage is the same as in the blood, it is called isotonic. This kind of sports drink replaces lost fluids the fastest and is the right choice for high endurance, high intensity interval workouts lasting several hours. Isotonic drinks replenish energy and salt. Iso drinks Mix juices and carbonated mineral water 1:1 Drink isotonic beverages after intense workouts (duration > 1 hour) to replace fluids and energy.
How to make an isotonic sports drink at home
70 ml fruit syrup
930 ml mineral water (approx. 600 mg sodium per liter)
20 g maltodextrin
1.5 g salt
Lightly sparkling or still mineral water is easier on your stomach and the better option for sports drinks.
Hypertonic drinks contain a higher concentration of carbohydrates or electrolytes than blood.
Fruit juices,100% – undiluted
Due to their high sugar content hypertonic drinks are great for filling up your glycogen stores, but can’t substitute liquids (after intense exercise > 1 hour) for casual athletes.
Good to know:
Sports drinks shouldn’t be carbonated or contain alcohol or caffeine.
Deciding which sports drink is right for you depends on your needs. Body weight, temperature, and physical condition play an important role here. It’s always a good idea to hydrate with isotonic drinks before exercising and when you are doing a long, tough workout.
The jury is still out on whether eating late at night leads to weight gain. But one thing is certain: if you want to lose weight, you need to create a calorie deficit. The number of calories you consume or cut per day makes a big difference.
But when late-night hunger pangs strike, we recommend grabbing one of these 5 healthy snacks for weight loss.They are not only low in calories but taste amazing!
5 healthy snacks
1. Avocado with cottage cheese
Cottage cheese is packed with natural protein and fills you up without a lot of calories. A high-protein diet (consisting of dairy products, among other things) has been shown to lead to weight loss.(1)Cottage cheese also contains the essential amino acid tryptophan. This calms the nervous system and makes it easier to fall asleep. Tip: If you add a little avocado to your cottage cheese, you provide your body with high-quality fatty acids. These polyunsaturated fats are good for your cholesterol levels and reduce your risk of cardiovascular disease.(2)
2. Carrot sticks with hummus dip
Baby carrots or carrot sticks with two tablespoons of hummus – this healthy snack is ideal for weight loss. Valuable fatty acids, high-quality protein and fiber leave you feeling full without weighing down your stomach.
3. Apple slices with peanut butter
If you get hungry before bedtime, cut an apple into slices and put one or two teaspoons of peanut butter on top. Simple but delicious! Just make sure to use natural peanut butter. It shouldn’t contain any palm oil, sugar or other additives.
4. Greek yogurt with blueberries
Did you know that blueberries are a very nutrient-rich fruit? They contain plenty of antioxidants, which have a positive effect on your immune system. They are also low in calories. Together with Greek yogurt they make for a high-protein, low-calorie snack that keeps your body supplied with nutrients overnight.
Are you vegan?
Simply substitute soy yogurt for the Greek yogurt. One serving (250 g) provides you with 10 g of protein.
5. Whole grain toast with ham
A slice of whole grain toast with two slices of low-fat ham can satisfy small cravings before going to bed. This healthy snack also has the added bonus of being low in calories (just 150 calories per serving), thus making it perfect for weight loss. Plus, it provides you with 10 g of protein. Try adding a few slices of cucumber or tomato for a little extra nutrition.
Are you also interested in a healthy weight loss drink to go with your bedtime snack? Then give one of these 5 drinks for a good night’s sleep a try.
Nowadays people are more stressed than ever with very little free time. Therefore, it is important to make the most out of daily exercise. Pre- and post-workout foods are key. The challenge: there is a general misconception about what foods and nutrients actually do for recovery and reaching your workout goals. A study among fitness […] More