Meal before training

It’s a Saturday morning and my brother is getting ready for a 10km run in preparation for an upcoming race. My sister is going out for a light run as she wants to lose a few pounds before next month’s holiday. They both eat the same breakfast consisting of cereal and fruit juice because they want to have enough energy to get through their run.

This sets the tone for every training session they both do, but should they be eating the same thing based on their training? The simple answer is no.

There are 2 main factors that influence what to eat before you train. They are:

Glutamine is a naturally occurring nonessential amino acid meaning that the body can produce its own and is abundantly stored in skeletal muscle and blood. Glutamine plays a vital role in immune and intestinal health, glucose formation, acid-base regulation and acts as a precursor of nucleotides which are the building blocks of DNA formation [1].

Now that you’re fully prepared for the marathon after maximising your body’s internal carbohydrate stores and hydration levels, this third and final blog of the series will outline the last minute touches to complete your race nutrition strategy.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance,

Training for a marathon requires a lot of commitment and determination. It is one of the most challenging events you can put your body through, so getting your nutrition right is a massive bonus to support your training and keep you fit and healthy. As you edge closer to competition it’s important to have practiced your race day nutrition so you can maximise your performance when it matters most. Get the most out of your training and arrive at the start line with these practical nutrition strategies.

 

Fuel for the work required

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, hydration

Water is an essential constituent of the human body as it makes up approximately 60% of its whole composition. All cells, organs and tissues are primarily comprised of water making it vital for correct function of all physiological processes in the body. Water transports nutrients and oxygen into cells, regulates body temperature (thermoregulation), acts as a lubricant and shock absorber to protect joints, the brain and foetus during pregnancy, supports digestion & removal of waste products, and is also required to breakdown food so we can use it as energy.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, carbohydrates, carb loading

It was in the 1960’s when dietary carbohydrates were discovered as the major energy source to fuel exercise by being stored in the muscles as glycogen. Muscle glycogen content is linked to endurance performance and starting with lower concentrations results in premature fatigue, therefore nutritional strategies to increase muscle and liver glycogen before competition are common to maximise performance. Here we look at effective carbohydrate loading strategies to get the most from your diet and fuel your next event.

 

How long to load?

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, weights, strength training, training adaptations

To get better at doing something you just need to keep practicing it. A simple phrase that could be applied to improving sports performance, and to an extent, this will work. If you’re training for a marathon you just need to keep running further, right?

This is all well and good but what if you’re a footballer, should you just play football? Or if you’re a javelin thrower do you just keep throwing a javelin?

Webber  Nutrition, 10KM, nutrition, performance, fuelling

After months of training, race day is finally here. You’ve put so much time and effort into your training, the last thing you want is to be unhappy with your performance when it matters most. Nutrition is fundamental in maximising performance and should never be neglected, in fact it should be prioritised on par with your training. What you eat and drink before and during a race should be practiced extensively in training prior to the event so your body is comfortable with any nutritional strategies.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, injury nutrition, recovery

For anyone who exercises regularly or is a competitive athlete, the reality is that you will experience some form of injury in your life. It’s not until the onset of injury that people think it will happen to them, but unfortunately, it does. Strategies for preventing injury include diet, hydration, sleep, cold-water immersion and prehabilitation exercises. With this in mind, nutrition interventions play a vital role in alleviating the risk of injury to maintain training volume and intensity, and ultimately, enhancing performance.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, caffeine, ergogenic aid, fat loss, brain function

Caffeine is a naturally occurring chemical found in certain plants including cocoa beans, kola nuts, yerba maté, guarana, and the world’s most beloved tea leaves & coffee beans. Coffee & tea have become the major sources of caffeine intake, and many consider it as an essential dietary component to get them through the day. It is not uncommon for people to drink between 3-6 cups of tea or coffee per day, as they find it helps them to feel better, have more energy and be able to carry out daily tasks more effectively.

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