Nutrition and Hydration


(Photo by OMGoodness)

With four weeks of exercise under your belt (completed), amazing flexibility and recovery due to all the incredible stretching you are now doing, you should all be feeling pretty good at this point. Well, this is how we hope you feel anyway.

This week we thought we would provide a few notes on nutrition and hydration. Like stretching, there is a wealth of information (both good and bad) out there on this topic. Of course what you eat and drink is dependent on many variables such as the event you are running, the amount and type of training you are doing, food intolerances or not, budget, availability of different food items and personal likes or dislikes. The link below is one example of some of the information available on the web. (please note the KTR Team does not necessarily endorse this information).

http://runspi.com/wp-content/uploads/2015/01/Marathon_Nutrition_Guide.pdf

There are so many more like this on the web and also so much information about what a good diet should like, how to remain hydrated etc. We encourage you to explore these as you wish.


Nutrition and hydration (general overview)

Fuelling your training correctly and keeping well hydrated is extremely important and good nutrition will enhance your running experience. Nutrition and hydration are enormous subjects, however, to kick-start your healthy nutrition plan, try and follow the five golden rules below ASAP:


Five golden nutrition and hydration rules:

1. Always eat breakfast Your body needs good quality fuel for training and by waking up your metabolism after sleep; you actually burn more kilojoules through the day if you eat a good breakfast rather than skip it..

2. Hydrate Drinking water regularly throughout the day is important, but because you are exercising, your fluid requirements will be greater due to sweat losses. However, you will need to focus more on hydration and drinking straight after your workout. In general given the higher temperatures and humidity here in Myanmar I would suggest you hydrate during a run/walk every 5k or roughly every 30mins and then of course post exercise.



3. Don't neglect protein Include good quality protein in your diet to support rebuilding because your body will need more to match the increased demands that you are now placing on it.

4. Leave a gap Generally allow 1.5 to 2 .5 hours between your last meal and your training session to allow for digestion. Exercising on a full stomach not only feels uncomfortable but will also inhibit your performance.

5. Refuel Your energy requirements will increase as your training increases and the optimum time to begin your refuelling is immediately after your workout (or within an hour). Always try and eat something (a banana is great) as soon as possible after your cool-down.


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