By Tina Haupert
In January, I ran my first marathon. Tackling 26.2 miles was a enormous accomplishment for me and one which I’ll always remember, however I crossed the end line 10 kilos heavier. By no means in one million years did I assume my physique would change that method due to marathon coaching—I assumed I'd drop a few pounds!
Since marathon day, I've labored to lose these further kilos by watching my food plan and sticking to my exercise schedule. Like many novice marathoners, I overestimated the quantity of energy I may eat throughout coaching, so I gained weight as a result of I ate energy above and past what I used to be burning. I'm nonetheless coaching for races—4 half-marathons are at present on my calendar—however I'm fueling my physique with more healthy meals. They'll give me power for my coaching however not present up on the size so simply!
When coaching for a half-marathon, I at all times schedule one long term into my weekly exercises. My lengthy runs often preserve me out on the course for greater than an hour, so I must make it possible for I eat high quality power earlier than, throughout, and after.
I eat a meal about two to 3 hours earlier than heading out on my lengthy runs. My go-to meal is a few type of whole-grain carbohydrate, resembling a whole-wheat English muffin or a few items of bread, which give me loads of power to get by the primary a part of my run, after which I add a thick layer of peanut butter and banana slices on prime. I used to decide on meals primarily based on their calorie depend as an alternative of reaching for satisfying choices that give me power. This is not going to work for long-distance working. When my breakfast features a wholesome mixture of carbohydrates, lean protein, and a bit of little bit of fats, I carry out higher on my runs than when it doesn't embody these parts.
Throughout my run, I proceed to gas my physique with energy. A coaching run requires numerous power, so I make it possible for I’ve steady energy coming in so I don't hit the proverbial "wall." As a normal rule, I purpose to eat 150 to 200 energy for each hour of working. For me, because of this I eat or drink energy each six miles or so. I just like the comfort of engineered sports activities meals, so I usually eat vanilla-flavored GU on my lengthy runs. It tastes identical to vanilla pudding!
After my long term, I eat and drink inside 30 minutes. Put up-run, my favourite meals choices are a peanut butter and jelly sandwich, an egg and cheese sandwich, or a smoothie made with a frozen banana, almond milk, and protein powder. I do know I want to assist replenish my muscle tissue, however now I do know that I can't eat all the pieces in sight, or else my denims received't match! I do know that it's regular to really feel hungry throughout coaching, however now I believe twice about what and the way a lot I put into my mouth.