Preparation of the Athlete for the Marathon

When preparing for the marathon, it is very important to consider proper nutrition in order to achieve better results in performance and minimize the chances of injury.

That is why the organization of the 2017 Lala Marathon has emphasized this topic, offering a guide for those who do not have the necessary advice.

Through their website, the team in charge of providing these services makes the necessary information and recommendations available for the runner to eat properly.

One example of a daily diet recommendation is synchronizing with panela cheese, turkey breast, and avocado for breakfast.

In addition, fruit salad with oatmeal and honey is recommended as a snack. Whole grain bars are suggested as another snack option.

For lunch, an example is to consume chicken fajitas with vegetables and olive oil. Pasta with tomato puree and mushrooms.

Fruit water with brown sugar. The afternoon snack would be with fruit and nuts. For dinner, it is recommended to have a bean-filled mollete with panela cheese and pico de gallo. Lemonade with brown sugar.

Before exercising, it is recommended to eat fruit with yogurt, granola, and honey. During exercise, sports drinks, gels, energy bars, or gummies are recommended. After exercising, milk with chocolate and a little protein, as well as fruit cocktail.

Another example recommends a turkey breast sandwich with panela cheese, avocado, tomato, and lettuce for breakfast. Fruit juice. As a snack: Fruit salad with granola.

For lunch, it is fish Veracruz-style, potatoes with butter, salad, and fruit water with brown sugar. The afternoon snack is water ice cream. For dinner, tuna with mayonnaise and vegetables is ideal with corn tortillas, in addition to fruit. Before exercising, it is recommended to have a smoothie with low-fat milk, fruit, and brown sugar. During exercise, sports drinks, gels, energy bars, or gummies should be consumed.

After finishing, a whey protein shake with water is recommended. White bread with jam or fruit juice.

It is well known that people need energy to cover the expenditure of basal metabolism (breathing, cell regeneration, circulation, etc.), to digest food, and to carry out daily activities. However, athletes require additional calories to meet the demands involved in exercising.

It is important to note that each person has different requirements, which depend on their sex, weight, height, frequency, duration, and intensity of training, as well as personal goals (many of which aim to improve body composition, referring to the percentage of lean mass and body fat).

JFR