running marathon

Bob_Loke

Hey Guys,

I am an avid runner, but now I am thinking of participating in Marathons. I want to build up my stamina and eat healthy. Can someone guide me as to what kind of diet I should follow and how can I build up my stamina.

Ososlo

Bob_Loke wrote: »

Hey Guys,

I am an avid runner, but now I am thinking of participating in Marathons. I want to build up my stamina and eat healthy. Can someone guide me as to what kind of diet I should follow and how can I build up my stamina.

Hey Bob
maybe if you give an idea of your current weekly training and diet then people can suggest some possible changes or tweaks to ensure you're getting the most out of yourself.
Have you a particular marathon in mind and what races have you done so far? Any half marathons etc? How long have you been running?

Pinky_k

Hi Bob,

Kindly check this, the kind of food that you need to eat to build up stamina. Your diet should contain more of these foods.

Oatmeal: Oatmeal is an unprocessed carb, which gets digested slowly and hence keeps you feeling full for a longer period of time. Says Kathpal, "A power-packed cereal, oatmeal provides sustained energy for hours. Due to high content of complex carbs, it breaks down slowly in your body and keeps the blood sugar at optimum level."

Beans: Rich in mineral and iron which helps your body to generate RBCs (Red Blood Cells) that carry oxygen to the muscles when you are exercising and also builds stamina.

Coffee: Coffee is known to be an instant energy provider. It is known to help fight against fatigue, as it triggers the central nervous system. Coffee keeps you energised and active throughout the day.

Green leafy vegetables: Packed with micronutrients, it is essential for building stamina and also to improve your RBC count. Green leafy veggies are rich in fibre and digest slowly while maintaining your blood-glucose level.

Bananas: Bananas are a particularly good energy source and these are best eaten a few hours before you intend to exert yourself. Along with being great sources of carbs, they are also effective because they trigger the release of 'dopamine' — a chemical that builds your concentration and focus.

Peanut butter: Peanuts are said to contain Omega 3 fatty acids that helps in reducing pain, boost heart health and develop your brain. Peanut butter is also excellent for building stamina. It is high in calories and digests slowly. Consume peanut butter in combination with complex carbs.

Lean meat, fish, chicken and eggs: Says Gokhale, "Rich in protein, these foods are important for growth and development, muscle building and repair. Meat takes a longer time to digest and thus keeps you feeling full and active all day long."

Red grapes: Red grapes contains 'resveratol' which provides increased energy. These grapes contain a very small amount of sugar, which gives you instant energy and helps build stamina.

Beetroot juice: Consuming a glass of beetroot juice before exercising will make your body work for long hours without feeling exhausted. Beetroot is rich in vitamin A and C — both help in building stamina and reducing fatigue.

Quinoa: Quinoa (Bathua) was declared to be a sacred grain by the Inca Empire and was fed to the warriors so that they could get energy! It contains eight essential amino acids, vitamins, minerals and fibre. It gives instant energy and keeps you active. It's easy to cook and can be cooked like rice in only 10 minutes.

robinph

Bob_Loke and Pinky_k, go and talk to yourself somewhere else.