Running or walking in marathons requires some prep work involving an exercise routine for at least six months before the marathon. Part of this health and wellness plan is to begin to eat the right food in the right amounts and to avoid fast foods, snack foods.
No male or female can participate in a marathon if he or she is not fully dedicated to feeding their body and preparing their muscles and joints during training for the marathon. Exercises need to consist of strength training, calisthenics, and weights, tread mills, Pilates, ball exercises and much more. Exercise like crazy then during the week of the marathon take it easy with the exercise.
When preparing meals for an upcoming marathon avoid canned fruits and vegetables, and most prepared foods such as boxed and processed sauces. Plan to prepare all foods naturally. It does not take any more time and the products will benefit the body more.
Do not over eat and chose snacks wisely, such as fresh fruits and vegetables. Some meals can be prepared or prepped the night before. The object in eating healthier is to avoid anything white as white is not right. Such as, white flour, white or brown sugar, and sodium.
Sodium is one of those condiments that are good for the body and bad for the body so use sodium or salt in dashes, or use alternative sodium such as Mrs. Dash.Factors such as adequate sleep, adequate hydration and a diet rich in complex carbohydrates is very important. Complex carbohydrates service the body with glycogen that energizes the body. If he or she is a diabetic, they should never over load their body with complex carbohydrates until they speak with their doctor.
Keeping the body well hydrated is another essential for marathon running or walking, drinking at least 64-ounces of water per day normally and more when exercising and during the marathon.
Feeding the inside of the body with the correct food choices is an important as feeding the muscles and joints with the correct exercise and strength training. Listed below are at least three recipes that add an abundance of nutrients to help feed the body naturally during workouts and stressful exercise routines.
It cannot be stressed enough how important it is to drink at least 64-ounces of water per day and more added to this when exercising and working out. Everyone should take a bottle of water with him or she when running or walking as this water helps to replace what the body perspires. A state of dehydration can creep up on someone very quickly and cause some problems. Eliminate this problem by simply drinking more water.
- Whey protein shakes
- Protein Shakes
- No coffee, black tea, sodas, no sports drinks
- Drink plenty of plain water
- Avoid fruit juices in large amounts
Protein Bars (snacks)
1-Cup Olive Oil
1/2-Cup natural honey
2-3-Cups raw oatmeal
3-4-Scoops of Whey Protein Powder
1-Tablespoon Natural Peanut Butter
Mix together in a well oiled pan and bake at 350-degrees for 35-minutes
1-2 cups of steel cut oatmeal topped with dices of apple, pineapple and raisins
4-ounces of freshly squeezed orange juice
8-ounces of water
Spinach and Feta or Gouda Frittata
Use a cooking spray to coat a shallow fry pan and heat on high heat then turn to medium heat and add 1/4 Cup of green pepper and 1/4 Cup of sweet onion. Sautee until the vegetables is tender.
1 1/2 to 2 Cups fresh spinach, (sound like a lot but spinach cooks down) While the spinach is simmering
Combine in a bowl
1 Whole egg and three egg whites (I use Eggland’s Best) and Wisk until blended together
Combine with the eggs 2 Tablespoons of crumbled Feta or diced Gouda cheese. Add a dash of salt and pepper. I avoid salt but if one must use sodium, try Mrs. Dash.
Pour contents of the bowl over the vegetables in the pan and cook on medium or low until the eggs are set and look done, but do not overcook the eggs. Transfer to a plate and enjoy
1-Slice of Whole Wheat Toast
1-Fresh orange, apple or 1/2 Cup of fresh berries
Fill a large pan 3/4 full of cold water and 2-Tablespoons of Olive Oil and bring to a boil when the water is boiling to a roll add 8-16 ounces of whole-wheat spaghetti and cook until tender then drain. Do not rinse with water.
While the water is boiling, make the sauce as follows,
In a large pan, add and simmer on low for 30-minutes. When done pour over Whole-Wheat spaghetti
5-Large fresh tomatoes, peeled
4-Garlic cloves presses and dices fine
1-Pinch of Mrs. Dash
1-Teaspoon of fresh pepper
7-Fresh Basil leaves
1/2-Cup crumbled Feta cheese, fresh mozzarella cheese
1/4-Cup fresh Parmesan cheese
Fresh lettuce salad
1-Whole Wheat dinner roll
Fresh fruit as desired
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