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Dietary Customized Marathon Training Plan

By Jerry Thomas

When most people hear the words "marathon preparation schedule" they no doubt picture day after day of grueling preparation runs in preparation for the epic 26.2-mile race that lies ahead. While this is certainly part of an overall preparation regimen, it is not the sole aspect. Proper nutrition plays an essential part in any marathon preparation program and can significantly enhance your chance of success come race day. So, let us look at a Customized Marathon training Plan diet, including foods that are essential, foods to avoid and the proper balance of nutrients recommended for those in preparation.

And without paying attention to these lengthy race training tips you will not be able to perform like you want to and may even put yourself in physical danger. While there is not enough room in this short space to cover all of them and there are excellent free guides for Long-drawn-out race exercise that will go into more depth, let's cover one running tip that will help you train better for your upcoming long-drawn-out race. This is Post-run Foods for lengthy race Training.

The concept of carbo-loading before an endurance race such as the Marine, Boston, New York marathon, and many others is well known and well accepted. Storing up carbs before your shoes hit the pavement will help push you through the "wall" at mile 20. But what about post-run foods? Not just the foods you eat after a long-drawn-out race exercising session, but also what you should eat after the long-drawn-out race itself.

Protein Sources and Grains: Protein is essential when preparation for a marathon, as it helps your muscles recover after they have been extremely taxed due to running. Fish and lean chicken is generally a better choice than red meat in this category, and soy and whey products are perfect for a quick source of protein on the run. Whole grains are an excellent form of complex carbohydrates - a mandatory component of any long-drawn-out race preparation schedule.

One of the challenges for some long distance runners after the race and even after long practice runs is that they feel queasy. It's hard to get food into your system when you just feel like it's going to find its way back up. That upset stomach, assuming that you're not sick, is often a way for your body to tell you it's stressed out. It can also result from too little water during long-drawn-out race practice or too many gels.

Additionally, everyone is starting at a different level of fitness. You could be someone who is completely comfortable with running. Or, you could be someone who plays a lot of soccer so you do a lot of quick, strong running in short spurts. You may be generally in great shape, but have just been active in a different sport so have to adjust your practicing for a long-drawn-out race. And then, some people are just freaks of nature and can easily run without any major effort!

Junk Food, Alcohol and Coffee: Foods such as soda, potato chips, and candy have little to no nutritional value whatsoever. Alcohol and coffee should always be used in moderation, and this is especially true during a long-drawn-out race preparation. In fact, you'd probably be better served by forfeiting these drinks altogether, at least until after race day.

Then, eat a full meal within an hour of that recovery drink. This meal should have 1 part protein and 4 parts non-processed carb sources for an optimum balance. And yes, you can put in some healthy fats in the mix like olive oil.

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