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Marathon Training and Nutrition

  • 24-01-2010 07:22PM
    #1
    Registered Users, Registered Users 2 Posts: 5,821 ✭✭✭


    Hi guys,

    Apologies if this has been covered before (did a quick search and couldn't see it), but just looking for some general pointers as to diet when training for a marathon.

    I'm training for the Paris marathon in April. Going ok so far, although the bad weather a few weeks ago held me back a bit. Have been wondering about diet though, and how best to approach it.

    I would like to be able to fuel myself right and keep myself fit, but at the same time would hope with all this training i can lose weight at the same time. Generally speaking my diet would be porridge for breakfast, a sandwich/salad for lunch, and then a sandwich around 5 or 6 about an hour before a training run, and an omlette/pasta and veg etc for dinner about 8 or 9 after my run.

    Any pointers? I presume once i crank up the miles each week i should see some weight loss without having to starve myself?


Comments

  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    floggg wrote: »
    Hi guys,

    Apologies if this has been covered before (did a quick search and couldn't see it), but just looking for some general pointers as to diet when training for a marathon.

    I'm training for the Paris marathon in April. Going ok so far, although the bad weather a few weeks ago held me back a bit. Have been wondering about diet though, and how best to approach it.

    I would like to be able to fuel myself right and keep myself fit, but at the same time would hope with all this training i can lose weight at the same time. Generally speaking my diet would be porridge for breakfast, a sandwich/salad for lunch, and then a sandwich around 5 or 6 about an hour before a training run, and an omlette/pasta and veg etc for dinner about 8 or 9 after my run.

    Any pointers? I presume once i crank up the miles each week i should see some weight loss without having to starve myself?

    Small things can make a huge difference to your diet without changing your routine too much. Here some little tips i would advise

    1. Swap whole grain bread in for white bread makes a huge difference especially for weight
    2. If you are use to a chicken sandwich sub it with turkey same benefits with less of the fat.
    3. only butter one side of your sandwich. Wont notice it much in terms of taste but will benefit you every little counts
    4. omelettes should be made with egg whites only cut out the yolks


    Other than them your diet looks to be pretty good only thing i would say is make sure you are getting enough protein for growth and repair as your body takes a beating in terms of higher mileage. Also try to get your food after your run within an hour as this is important in order to replenish you body properly


  • Registered Users, Registered Users 2 Posts: 5,821 ✭✭✭floggg


    Thanks.

    I think my diet is otherwise pretty could, but just wondering whether i need to do anything specific in terms of marathon training. I wouldn't normally eat that much carbs, and what i do eat would be wholegrain etc. I just felt i needed to up it lately to take account of the training.

    In terms of post training, what is the most important, carbs, protein or both? I imagine carbs would be important to refuel my muscles and glycogen levels after a long run, but what about protein levels? Would a protein shake be a good idea after long runs to help with muscle repair, or is it really just about refueling?


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    floggg wrote: »
    Thanks.

    I think my diet is otherwise pretty could, but just wondering whether i need to do anything specific in terms of marathon training. I wouldn't normally eat that much carbs, and what i do eat would be wholegrain etc. I just felt i needed to up it lately to take account of the training.

    In terms of post training, what is the most important, carbs, protein or both? I imagine carbs would be important to refuel my muscles and glycogen levels after a long run, but what about protein levels? Would a protein shake be a good idea after long runs to help with muscle repair, or is it really just about refueling?

    Carbs are of great importance but i would make it a full rounded meal (i think i saw someone here comment on a ratio of 3:2:1 in terms of carbs, protein, fats (good fats) this is good guideline.
    You said you dont normally eat too many carbs i feel that with extra mileage this will be crucial however stick to the likes of brown rice, bread etc.
    In terms of protein shake i stand by the HI 5 4:1 shakes which are 4 parts carb 1 part protein and i find these great


  • Registered Users, Registered Users 2 Posts: 911 ✭✭✭heffsarmy


    ecoli wrote: »
    4. omelettes should be made with egg whites only cut out the yolks

    Why cut out the egg yolks?


  • Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    heffsarmy wrote: »
    Why cut out the egg yolks?

    I'd say for cholesterol reason, but there are two schools of thinking on that debate now from stuff i've read.


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  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    shels4ever wrote: »
    I'd say for cholesterol reason, but there are two schools of thinking on that debate now from stuff i've read.

    Yeah the yolk is (from what i have read anyway) full of bad cholesterol. Really i havent found much on pro egg yolks would you have any possible links to this would be interested in this.
    Though it is a very debatable topic as many topics often become redundant with the progression of food science and can be hard to keep up with


  • Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    ecoli wrote: »
    Yeah the yolk is (from what i have read anyway) full of bad cholesterol. Really i havent found much on pro egg yolks would you have any possible links to this would be interested in this.
    Though it is a very debatable topic as many topics often become redundant with the progression of food science and can be hard to keep up with
    Yep will dig it up at home, Was just in some article I read a fwe months back.

    The basis of it from what I remember was that whole eggs increase your good cholesterol more then bad one ( Think its HDL and LDL ?) . So it balences out (somehow) . But think its all depends on how many eggs you eat :) . Will have a look for the full article later today.


  • Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    shels4ever wrote: »
    Yep will dig it up at home, Was just in some article I read a fwe months back.

    The basis of it from what I remember was that whole eggs increase your good cholesterol more then bad one ( Think its HDL and LDL ?) . So it balences out (somehow) . But think its all depends on how many eggs you eat :) . Will have a look for the full article later today.

    Would this not mean that by eliminating more bad cholesterol that without yolks this would have even more of a benefit?


  • Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    ecoli wrote: »
    Would this not mean that by eliminating more bad cholesterol that without yolks this would have even more of a benefit?

    I think it was to do with the good cholesterol content of the yoke was more then the bad content not the full egg. Havnet got the info with me so don't quote me on that. :)


  • Registered Users, Registered Users 2 Posts: 444 ✭✭PVincent


    Hi,

    Your diet is OK...however you really need to get a good deal more fresh Fruit & veg in there ...lots of apples oranges,pears ,bananas, plums, blueberries dried fruit , as much veg as you can, carrots , parsinps, potatoes, cabbage, broccolli , tomatoes, etc

    Now you can be clever in getting them in ....add blueberries or some other berries to your porridge ...buy a carton of juice for breakfast or even better a litre carton of Innocent Smoothies ..(Tesco do cheaper versions which are just as good) ...snack during the day on fruit like mandarins or plums ...make your own fresh veg soups is a brill way to get the extra veg in and also fills you up so you eat a bit less of other stuff like the dreaded choclate ...

    be careful about eating any processed foods.......to my mind eggs are fine , full of protein and great for breakfast at the weekend after a run with a load of wholemeal bread and grilled tomatoes ..

    you will find that you need to eat more , as you up the miles ...you have to get the energy somewhere so fuel up properly ...a car chugs on dirt petrol, so the human body needs the righ fuel to function effectively

    you will find that most professional sportspeople will eat a lot more times during the day and wont rigidly stick to 3 meals a day ...they could eat up to 6/7 times ...snacking is good if you eat the right stuff as it keeps you constantly fuelled and ready to go , and it helps the recovery ...dont rule out sports rinks for helping with refuelling after a run , particularly when weather begins to warm up ..
    Choclate Milk was rumoured to be good after a run ..never felt like trying it but it may work for you ..
    good luck with the marathon


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