Uta’s Summary for Your Marathon Preparation. Part III: Nutrition

March 19, 2015 By Uta Pippig
© Gerald Angerer

Among the elements of a marathon preparation—training, cross-training, nutrition, health, and inspiration—many of us have found that nutrition is immensely important and beneficial. Good nutrition helps maintain our energy at top level as well as keeping us as healthy and fit as possible during our entire training process. So, supporting all our efforts with a proper and well-balanced daily nutritional routine is vital.

I hope the following series of articles will give you some additional encouragement to follow good nutrition habits. I will, of course, discuss a few focus points for our marathon friends and how to include the right carbohydrates in your diet during your training. But I will also shed some light on a well-thought-through, post-exercise nutritional routine and the importance of a good breakfast, as well as the nutritional secrets of cherries and tasty chocolate treats that will cheer your marathon mood.

I hope you can support your body with the best nutrition available. And I wish you all the best for your training and fast recovery with a tasty post-exercise nutritional routine.

Nutrition: A Vital Element of Your Marathon Preparation. Part I—Diet, Breakfast, and Carbohydrates

© Betty Shepherd
© Betty Shepherd

In preparation for your marathon, please change your daily calorie intake to include important carbohydrates that will give you energy and provide your muscles with much needed fuel. Also, a good breakfast can help you to be fit throughout the day.

I enjoy taking time for my meals, especially when my training schedule is more intense. There is nothing nicer than sitting down to a delicious dinner with friends I saw earlier in the day while working out…

For more, please click here: Nutrition: A Vital Element of Your Marathon Preparation. Part I—Diet, Breakfast, and Carbohydrates

Nutrition: A Vital Element of Your Marathon Preparation. Part II—Post-Exercise Nutritional Routine and Hydration

© Betty Shepherd
© Betty Shepherd

A well-planned and nutritious post-exercise routine will help speed up your recovery after working out and restore important nutrients your muscles devour during strenuous activity.

In the second part of this article, I will discuss the importance of hydration. Please be sure to hydrate well before, during, and right after your workout—especially during and after your longer runs.

For more, please click here: Nutrition: A Vital Element of Your Marathon Preparation. Part II—Post-Exercise Nutritional Routine and Hydration

When it gets closer to your marathon—maybe just two or three days before—there are a few different nutritional options you can follow. Some of them I have explained in the following article: Two Days Before Your Marathon. Please go to the bookmark nutrition. I also have a few thoughts on nutritional ideas for the final hours before your race.

Nutrition: Healthier Food Choices

©  Betty Shepherd
©  Betty Shepherd

This article examines how you can make healthier food choices—from salads to snacks. To help you better understand why some foods are healthier than others, my nutritional team and I have included some brief scientific information, as well as tips and personal recipes from the kitchens of our Take The Magic Step® team.

For more, please click here: Nutrition: Healthier Food Choices

And if you would like to have additional nutritional information, please click here.

Enjoy Your Summertime Fitness: Part II—Proper Hydration and Summer Nutrition

Naturally, nutritional choices will change year round. I like to go, for example, with the fruits of the season. Summer is the time for delicious new nutritional treats that can help you achieve optimum fitness. How about a fresh berry smoothie or a tasty cold summer soup? I included my favorite ice teas and one salad I could eat every day…

Knowing how to stay healthy and stress free while you exercise during the hottest time of the year can make your fitness routine even more effective and fun.

For more, please click here: Enjoy Your Summertime Fitness: Part II—Proper Hydration and Summer Nutrition

Water [Part 1]: The Essence of Life

© Betty Shepherd
© Betty Shepherd

In this article, together with my Take The Magic Step nutritional experts Dieter Hogen and Janett Walter, I discuss how much water you should drink and how much you should increase your fluid intake with physical activity. We examine the importance of proper hydration and provide you with some practical guidelines.

I always make sure that I am well hydrated. My daily routine includes pure water, herbal teas, sports drinks, and freshly squeezed vegetable and fruit juices. Because pure fruit juices may contain too much sugar, I like to mix them with equal parts of water.

On days with increased physical activity, I make sure to drink before, during, and after my training. Depending on the weather and intensity of training, that can be another one to two liters.

For more, please click here: Water [Part 1]: The Essence of Life

Three Cheers for Cherries

© Gerald Angerer
© Gerald Angerer

Cherries were introduced to America in the 17th Century and are more than just a fun summer fruit. Research indicates the juice from cherries may help to slow aging, relieve the pain of arthritis, and support faster strength recovery for runners.

In fact, researchers at Northumbria University reported a faster recovery of strength as well as less inflammation in runners who drank tart cherry juice compared with runners in a placebo group. This is such an encouraging finding and in the following article, you can read about the details of this study.

For more, please click here: Three Cheers for Cherries

Chocolate: Should I or Shouldn’t I?

I definitely think you could! 🙂 Chocolate has been a seductive treat since its discovery—and 3,000 years later it still has the power to make us feel good. Learn which types have the least sugar and are highest in antioxidants, and discover the way to eat chocolate for maximum enjoyment.

© Betty Shepherd
© Betty Shepherd

I love chocolate containing at least 65% cocoa—not just because of the taste but it also has more antioxidants and less sugar. My favorite is dark chocolate with ginger or roasted almonds for afternoon tea. Delicious…

You may think I have a sweet tooth? Well, just wait to judge until you have finished your marathon and you taste my favorite lemon cheesecake…

Bon appetite!

For more, please click here: Chocolate: Should I or Shouldn’t I?

Stay tuned for Part IV: Health and Yoga. And here are the links to Part I: Training and Part II: Cross-Training if you would like to check this information as well.

In fitness and in health!

Yours,

Reading Suggestions:

  1. Uta’s Summary for Your Marathon Preparation. Part I: Training
  2. Uta’s Summary for Your Marathon Preparation. Part II: Cross-Training
  3. Uta’s Summary for Your Marathon Preparation. Part IV: Health

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