Diet management and properly regulated training is key for marathon runners in order to avoid health problems and serious injury, according to experts.
A team of US sports medicine specialists have recommended that long-distance runners eat around 30 to 45 calories per kilogram of weight each day, with a diet that includes 65% carbohydrates, 25% protein and 10% fat.
The total calorie consumption may be varied based on the energy requirements of the athlete and the diet balance adjusted according to the body’s needs, they said.
Runners were also warned not to overtrain and cause the body to burn up more calories than it takes in, as the imbalance could lead to injuries such as stress fractures, shin splints, muscle strains and knee pain.
Dr. Haemi Choi, sports medicine specialist of the Loyola University Health System, said: “These injuries often result from overtraining or increasing mileage too quickly. That is why it is important to build up mileage slowly and take rest days.”
Dr. Jim Winger, another sports medicine specialist from the same university, added: “Energy requirements increase as the amount of distance you run increases, so proper nutrition during marathon training season and the race is essential. Consuming small, balanced meals every three to four hours ensures energy levels support training needs.”
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