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Wednesday 17.01.2018 | Name days: Tenis, Dravis

What should athletes eat to prepare for a marathon?

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Baltic news, News from Latvia, BNN.LV, BNN-NEWS.COM, BNN-NEWS.RUAs the Riga Nordea Marathon draws closer, Rimi healthy diet movement Aikāgaršo Chef Normunds Baranovskis and dieting specialists have compiled a list of important food products athletes are recommended to consume to maintain strength during periods of extended physical activities.

In order to prepare for a marathon, the body should be provided with necessary energy reserves. It is recommended to include cereals, chicken and fish as well as vegetables and fruits, nuts, and lean dairy products in the diet. Athletes are also advised to consume enough water prior to and during physical exercises.

Athletes who plan on participating in half-marathon or marathon distances should consume food products that are rich with carbohydrates, vitamins and minerals. These are the main sources of energy for an organism in periods of intense physical activities. This is why Rimi has decided to launch a special pre-marathon campaign: all Mans Rimi card holders will be provided discounts on food products for athletes available for purchase in Rimi.

If you’re thirsty, water is already lost

Water is a vital component of life. It helps maintain constant body temperature and plays and important role in all of the body’s metabolic processes. Thirst means a person has already lost 2% of water in his or her body. This is especially bad for athletes, because such a condition reduces overall efficiency by up to 10%. Specialists advise consuming up to 3 litres of water daily. It is also a good idea to drink 500 ml of water 2 hours before running. Athletes should also drink water during the marathon in order to maintain efficiency.

Cereals for breakfast – a pack of energy for the whole day

Cereals (buckwheat, rice, rolled oats) are a rich source of protein, carbohydrates, fiber, iron, zinc and vitamin, which form the body’s energy reserves. It is a good idea to eat them for breakfast. Dieting specialists recommend all athletes to consume cereals 2 hours prior to sports activities. Pasta is also a good idea to consider if a person wants to enrich his or her menu. ‘Athletes should eat pasta with fish, sea products or vegetables – broccoli or paprika. Meals made with these ingredients will not only be healthy and tasty, but also rich with vitamins and minerals. However, pasta is also a “heavy” product. It should be eaten no later than 2 to 2.5 hours prior to physical activity,’ – says Normunds Baranovskis.

Eat fish three times a week and poultry meat – four times a week

Poultry meat and fish are rich with protein. Fish provide the much-needed Omega 3 fatty acids. It is best to consume fish three times a week along with rice. Preparing for physical activities, it is best to consume fish 1.5 to 2 hours prior to sports activities.

Vegetables – at least two times a day

Vegetables are a rich source of vitamins and minerals. They can be consumed in an unlimited amount. Having an active sports life, athletes should include vegetables in their menu at least two times a day. In period of especially intense physical activities, vegetables should be consumed with full-grain bread, rice or meat.

Fruits help remove toxins from body

Fruits contain 90% to 95% of water, which helps remove toxins and other unnecessary substances from the body. However, it should be kept in mind that fruits also contain simple sugars. Therefore, they should not be consumed too often. It is a good idea to eat fruits 30 minutes before sports activities.

Restore energy using nuts or dried fruits

Nuts contain E, B vitamins, potassium, iron, manganese and zinc. Dried fruits, on the other hand, are rich in potassium, magnesium and iron. Nuts have a high energy value. Athletes should consume nuts no later than two hours prior to physical activities. Nuts can also be safely consumed during running. It will help muscles regain lost energy.

Dairy products to recover from intense physical activities

Dairy products are a rich source of protein, carbohydrates and calcium. They can be consumed for supper along with nuts, dried fruits, berries or vegetables. It will provide a good recovery of the body after a day of intense physical activities.


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