Jackie Dikos is a registered dietitian and a certified specialist in sports dietetics.
It's officially training season for the Indianapolis Monumental Marathon and many Hoosiers are lacing up their running shoes. A key component in marathon and half-marathon training is nutrition.
Fueling your body for endurance is essential during training. Here is some advice:
Your body turns carbohydrates into glucose which gives you energy and fuels long, demanding training sessions. Carbohydrates are an essential part of a good endurance diet. Try to include a source of quality carbohydrates with each meal and snack. Oatmeal, whole grains and brown rice are a few examples.
Limit fat excesses.
Meals that are high fat content, like wings, an 8 oz. steak, and creamy pasta sauce take a long time to digest and can contribute to gastrointestinal issues. These meals can also rob a carbohydrate-rich appetite. Instead of eating one large meal that's high in fat, spread out small amounts of healthy fat choices (nuts, avocado, salmon, and olive oil) throughout the day. continue reading ...