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,

As we enter the New Year a little heavier following the Christmas period, it’s traditional for many people to set goals to eat healthier and get fitter. This blog is not about how to achieve these goals, but for those who will be motivated to get out and start running, possibly with the resolution to run a marathon this year. Starting off is always the hardest bit and knowing how to train and what to eat to fuel your body to boost performance (and lose the Christmas weight) is sometimes the reason people lose their motivation to continue.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, fad diet, nutrition myth

Can I build lean muscle and burn fat together? Do you have any nutritional/exercise tips for achieving this?

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, goal setting

Goal setting is a vital part of every athlete’s training plan and overall performance outcome.

Goal setting varies from athlete to athlete and will likely change throughout the year to suit a particular season. Nutrition and training programmes will also be different for each athlete even though the desired outcome may be the same. This will be tailored to the individual’s body composition, training levels specific to that time of year, and personal preferences.

Nutrition, diet, nutrition coaching, webber nutrition, performance nutrition, marathon, endurance performance, Protein, muscle, muscle growth, recovery

How is protein beneficial to endurance athletes?

Dietary protein is the key nutrient that helps the body grow and repair by stimulating muscle protein synthesis. Muscle is damaged as a result of strenuous exercise, therefore consuming sufficient protein helps athletes to recover from training, and allows them to train harder and more often in order to maximise performances.

 

What other benefits does protein bring?

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

Fuelling your body with the right energy and nutrients is fundamental for maximising performance. Eating a variety of foods, “a rainbow a day”, is the best way to ensuring your body receives an abundant supply of all nutrients allowing your body to perform, recover and develop after each training session.

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