Marathon Runners and Exercise Training Require Wise Food Choices

The most critical first step before running any race is to get your doctor's approval.

Wise Food Choices for a Marathon Runner

I have been a nurse for over 40 years and am newly retired from nursing. I have no certificates or degrees in nutrition and diet, but I was fortunate to work alongside many dietary consultants and nutritionists throughout those 40 years of nursing.

I was able to do hundreds of assessments on patients trying to decide, along with the dietary consultants what the best diet would be for a patient.

I helped to assess blood level values of many patients and found some of these patients lacking specific vitamins and minerals. I was able to suggest to the consultants and bring to their attention what I saw and what I thought we should do.

It was an ongoing learning process for me, and this process continues to this day, as my freelance niche is health, nutrition, diet, and much more. I can only do this with continued study and reading.

When my daughter and her friends decided to run a marathon one summer, I researched some helpful tips for marathon runners and wise food choices. The following is what I found and relayed to my daughter and her friends.

Running or walking in marathons requires some prep work involving an exercise routine for at least six months before the marathon. Portions of this health and wellness plan are to begin to eat the correct food in the right quantities and avoid fast foods and empty calorie snack foods.

You cannot participate successfully in a marathon if you do not dedicate feeding your body and preparing your muscles and joints during training for the marathon.

Exercise and Strength Training

Exercises need to consist of strength training, calisthenics, weights, treadmills, Pilates, ball exercises, and much more. Practice like crazy than during the week of the marathon take it easy with your training.

Fresh or Frozen Fruits and Vegetables: The Best Choice

Raw, Baked, Grilled, Steamed, Broiled Foods Are Healthier.

Avoid Deep-Fried Foods or Pan-Fried Foods.

Prepare your meals for an upcoming marathon by avoiding canned fruits and vegetables, and most prepared foods such as boxed and processed meals. Plan to prepare all foods naturally. It does not require any more time, and these products will benefit the body more.

Do not overeat and chose snacks wisely, such as fresh fruits and veggies. Some meals can be prepared or prepped the previous night. The object of eating healthy is to avoid anything white such as white flour, white or brown sugar, and sodium.

Sodium is one of those condiments that are good or bad for the body. Use sodium in pinches or not at all. You can opt for alternative sodium such as Mrs. Dash.

There are some factors required when marathon running or exercising such as...

• Getting enough sleep
• Drinking the required amount of water every day
• Eating a diet rich in complex sugars

Feeding the inside of the body with the correct food choices is as an important as feeding the muscles and joints with the proper exercise and strength training.

Complex carbohydrates service the body with glycogen that energizes the body. If you have diabetes, you should never overload your body with complex carbohydrates until you speak with your physician.

Drink Plenty of Water

Keeping the body well hydrated is another essential for not only marathon runners, but everyone unless contraindicated by your doctor. During training such as a marathon, you may require more than the usual eight 8-ounces of water per day. Remember that other beverages such as tea, coffee, soda, energy drinks and more do not count as water intake.

It cannot be stressed enough how important it is to drink at least 64 ounces of water per day and more when you are exercising and working out.

You should take a bottle of water with you when running or walking. This water helps to replace what the body uses. A state of dehydration can creep up on you very quickly and cause some problems. Eliminate this problem by just drinking more water.

Recipes for Thought

Listed below are a few recipe ideas that add an abundance of nutrients to help feed the body naturally during workouts and stressful exercise routines.

Beverage Ideas

• Whey protein shakes
• Protein Shakes
• No coffee, black tea, sodas, no sports drinks
• Drink plenty of plain water
• Avoid fruit juices in large quantities

Protein Bars (snacks)

• 1 cup olive oil
• 1/2 cup natural honey
• 2-3 cups raw oatmeal
• 3-4 Scoops of Whey Protein Powder
• 1 Tablespoon Natural Peanut Butter

Mix the above ingredients in a well-oiled pan and bake at 350-degrees for 35-minutes

Breakfast Ideas

• 1-2 cups of steel cut oatmeal topped with dices of apple, pineapple, and raisins
• 4 ounces of freshly pressed orange juice
• 8 ounces of water

Spinach and Feta or Gouda Frittata

Use a cooking spray to coat a shallow fry pan and heat on high heat, then turn down on medium heat and add 1/4 cup of green pepper and 1/4 cup of sweet onion. Sautee until the vegetables are tender.

• Add 1 1/2 to 2 cups fresh spinach, (sounds like a lot, but spinach cooks down a lot)
• Once you get that started, get a bowl and combine one whole egg and three egg whites (I use Eggland's Best) and whisk until mixed.
• Combine with the eggs 2 Tablespoons of crumbled Feta or diced Gouda cheese. Add a dash of salt and pepper. I avoid salt, but if one must use sodium, try Mrs. Dash.
• Pour contents of the bowl over the vegetables in the pan and cook on medium or low until the eggs are set and look down, but do not overcook the eggs. Transfer to a plate and enjoy.

Serve with

• 1 slice of whole wheat toast
• 1 fresh orange, apple or 1/2 cup of fresh berries
• 8 ounces water

Dinner Idea

Homemade Spaghetti

Fill a large pan 3/4 full of cold water and 2-Tablespoons of Olive Oil and bring to a boil, add 8-16 ounces of whole-wheat spaghetti and cook until tender then drain. Do not rinse with water.

While the water is boiling, make the sauce as follows.

In a large pan, add and simmer on low for 30-minutes. Pour over whole-wheat spaghetti.

• 5 large fresh tomatoes, peeled
• 4 garlic cloves presses and dice fine
• 1 pinch of Mrs. Dash
• 1 teaspoon of fresh pepper
• 7 fresh Basil leaves
• 1/2 cup crumbled Feta cheese, fresh mozzarella cheese
• 1/4 cup fresh Parmesan cheese

Serve with:

• A fresh lettuce salad
• 1 whole wheat dinner roll
• Fresh fruit as desired
• 8 ounces water

**No one should take medical advice from anyone without first seeking medical help from their primary care physician. Speak to your doctor first before running any races, starting any new exercise plans, or starting any new eating patterns.

ReferenceOnly:

• www.clevelandclinic.org/.../Exercise/hic_Marathon_Preparation.aspx
• www.thefoxhealth.net
• www.askmen.com › HEALTH & SPORTS › Diet & Eating