Five foods to fuel your marathon training
09 January 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
Sarah highlights her Top 5 foods to help fuel your marathon.....
Eggs: the egg is so packed with a variety of nutrients that they are sometimes referred to as nature’s multivitamin. Eggs are considered the most perfect and complete protein and therefore are an excellent food to include in your post-workout meal or snack. The high quality protein promotes muscle recovery and it is advised that you eat some protein in the 45 minutes immediately after exercise. So have some eggs on toast or home-made pancakes for breakfast after a morning run.
Dark Chocolate: this might sound too good to be true, however, scientific studies indicate that eating dark chocolate after a rigorous training session promotes recovery. Chocolate is made from beans after all and the dark version (we’re talking about at least 75 – 80% cocoa) is a source of antioxidants that support athletic performance and the minerals magnesium and zinc, both of which promote energy production. So swap your usual chocolate treat for a few squares of dark chocolate.
Bananas: are a carbohydrate rich fruit and consuming carbohydrates after a training session is essential to replenish and maintain the energy stores that muscles rely on for long-distance and endurance exercise. Bananas are one of the richest sources of potassium, one of the electrolyte minerals lost through sweat during exercise, so eating a banana post exercise can help replenish electrolyte levels.
Almonds: are a rich source of the nutrient magnesium, which is essential for maintaining muscle health during marathon training. Eating 75g of almonds every day was shown to help athletes maintain their energy stores and therefore significantly improved their endurance during exercise. Have a handful with a banana as a perfect post-workout snack.
Pomegranate juice: drinking a glass of pomegranate juice before a run could help you train for longer. Clinical studies show that this exotic and nutritious juice improves blood flow and circulation in runners and increases the time it takes to reach fatigue, not a bad thing when you’re trying to cover longer distances. Always look for an unsweetened pure pomegranate juice instead of a juice drink with added sweeteners.
Sarah Trimble is a BANT and CNHC registered nutritional therapist based at Framar Health Belfast. Sarah also works as a member of the teaching staff at the UK College of Nutrition and Health.