12/7/2023 0 Comments Download marathon runners![]() ![]() Water Prevents dehydration, helps cool the body and acts as a transport medium. Protein is also a minor source of energy. muscle and bone hormone and enzyme production optimal.Essential in the growth and repair of all body tissues, including.Marathon runners may need to decrease fibers pre-competition to prevent gut problems. Even when the body starts to use fat as an energy sourcein endurance exercise carbohydrate must still be present.įibers Helps keep bowels regular and can help reduce blood cholesterol. If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance ( Bonking). What are the nutrients a marathon runner needs and what do they do? Carbohydrate superior source of energy for muscles During hard exercise, they are depleted at a rate of 3-4 grams per minute. Make sure you are meeting your basic fluid needs as well as increased fluid needs when.Check that you are eating enough protein, iron and calcium containing foods.To meet your increased energy needs you may need to increase your carbohydrate.meals should meet baseline nutritional requirements.Start with three main meals, morning and afternoon snack – these.How do you put it all together to plan what you will eat and drink for training? Good nutritionwill help you maximize your training and your competition performance. ![]()
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