By james Spann

Alternative Sports Nutrition and Diet

  Sometimes a sports nutrition program needs to be adjusted for different sports or exercise regiments. The increasing number of runners in recent years has resulted in the popularity of marathons. However, the number of long distance runners has always remained limited due to the inability of newbies to finish it within the prescribed time. 

Marathon organizers has seen this recurring problem and resulted in the development of a shorter distance, which includes 3, 5 and 10 KM. The drawback still remains the same, which is that individuals will need to train for these running distances with minimal injuries and continuous good health. This is where marathon trainers advice individuals to implement a sports nutrition program since it has its own food requirement intake.

 

Use Of Carbohydrates In A Sports Nutrition Program

 

 

 

 

  

Runners need to follow a sports nutrition and training schedule a couple of months before a distance race event. The reason for this is that additional training maintains the well-being of the individual so that reaching the finish line is an accomplishment and not a form of torture. Runners require a high amount of carbohydrates during the training program along with water and plenty of rest.

A 65% carbohydrate component for the total calorie intake during marathon training is suggested by most sports nutrition specialists, specifically complex carbohydrates. But protein is also an essential food group during training at 10% of the total consumption. The main difference for marathon nutrition is that 20-25% of the total calories must be from unsaturated fats, which includes olive or vegetable oil, fish, avocado, and nuts.

The sports nutrition program needs to be implemented during the marathon training schedule in order for the individual to remain healthy. Even though the individual is regularly eating a prescribed sports nutrition program, the running program requires a period of rest days between running days. The purpose of this is to help the body become stronger while recovering in between runs.


Hydration Is key In Any Sports Nutrition Program
 Doing exercises or sports require that the body replenish liquids that have been lost using hydration techniques. Individuals who are trained in sports nutrition suggest the consumption of an average of 6-8 oz. of liquids every 20 minutes. 
The amount of liquids to be consumed is dependent on the individual since some perspire more heavily than others. The best way to compute for the amount of liquids is by weighing before and after each run taking into account the number of ounces consumed during the run.

Sports Nutrition Program For Preventing Cramps

 Some of the most common problems of runners are developing cramps due to dehydration or the lack of potassium in their sports nutrition program. Some marathon trainers advise newbies and even advanced runners to eat foods rich in potassium such as bananas or nuts with a daily recommended amount of 3,500 milligrams. 

The additional benefit of potassium rich foods for marathon runners is that it combats muscle weaknesses, fatigue, irregular heartbeat, and heart failure. 

This is the reason why marathon training programs includes a high level of potassium in their daily sports nutrition diet. But a maximum level of 18,000 mg of potassium in the sports nutrition diet is considered to be too high even for marathon runners.

 
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