Performance Nutritionist | 16+ yrs exp & 10k+ athletes | Sports Nutrition Consultant - Punjab FC , PSG, Telugu Titans, DYES (Odisha & Karnataka) | Advisory member - Indian Academy Of Sports Dentistry
🏃 𝗢𝘃𝗲𝗿 𝗮 𝗺𝗶𝗹𝗹𝗶𝗼𝗻 runners compete in marathons every year, but just because so many people do it doesn't mean it is as straightforward as it seems. Try and imagine yourself running a distance of 42 km, maintaining a consistent pace whilst constantly feeling tired and drained of energy - yes, running a marathon is no mean feat. I personally know how tough marathons can be, right from requiring you to be in top physical condition to fueling your body the right way before, during and after the race. Needless to say, muscle fatigue is a very real possibility, especially when you're giving it your all over a long distance. There may be times when you seem to be cruising toward the finish line but your body suddenly is not able to keep up anymore. This could be due to muscle fatigue and could be avoided with proper fueling strategies in the lead-up to the race. Here are some 𝗽𝗿𝗲-𝗿𝗮𝗰𝗲 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 that can help 𝗽𝗿𝗲𝘃𝗲𝗻𝘁 𝗺𝘂𝘀𝗰𝗹𝗲 𝗳𝗮𝘁𝗶𝗴𝘂𝗲: ➡ 𝗖𝗮𝗿𝗯-𝗹𝗼𝗮𝗱𝗶𝗻𝗴 2-3 days before a race is ideal to help maximize glycogen stores. I find foods like rice, pasta and potatoes to be helpful. It's also important to keep it simple and low in fiber to avoid stomach issues during the race. ➡ 𝗙𝘂𝗲𝗹 𝗼𝗻 𝘁𝗵𝗲 𝗴𝗼. Consume 30–60g of carbs per hour during the race using energy gels, chews, or sports drinks and don't wait to do this until you feel tired. ➡ 𝗞𝗲𝗲𝗽 𝗼𝗻 𝘁𝗼𝗽 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗵𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻. Drink enough water to match your sweat rate and include electrolytes like sodium at regular intervals. ➡ Incorporate 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 and 𝗹𝗼𝗻𝗴, 𝘀𝗹𝗼𝘄 runs into your training routines to build 𝗺𝘂𝘀𝗰𝗹𝗲 𝗿𝗲𝘀𝗶𝗹𝗶𝗲𝗻𝗰𝘆. ➡ Add 𝗻𝗶𝘁𝗿𝗮𝘁𝗲-𝗿𝗶𝗰𝗵 foods like beets and spinach to improve oxygen delivery to muscles. ➡ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 by consuming a meal with protein and carbs within 30 minutes to kickstart muscle repair and glycogen replenishment. The points I've mentioned above are definitely helpful when it comes to preventing muscle fatigue but the proportions, timing and regularity with which these tips need to be followed are equally important. 𝗜𝗳 𝘆𝗼𝘂 𝘄𝗶𝘀𝗵 𝘁𝗼 𝗰𝗼𝗻𝗾𝘂𝗲𝗿 𝘆𝗼𝘂𝗿 𝗳𝗶𝗿𝘀𝘁 𝗺𝗮𝗿𝗮𝘁𝗵𝗼𝗻 𝗼𝗿 𝘂𝗽 𝘆𝗼𝘂𝗿 𝗺𝗮𝗿𝗮𝘁𝗵𝗼𝗻 𝗴𝗮𝗺𝗲, 𝘀𝗵𝗼𝗼𝘁 𝗺𝗲 𝗮 𝗗𝗠 𝘁𝗼𝗱𝗮𝘆! #SportsNutrition #MuscleFatigue #Marathon #Fatigue #RashmiCherian #WellnessVows #Consult
Very informative Rashmi Cherian. I would like to add the miracle mineral Magnesium consistently as a part of diet or supplementation would greatly benefit as it helps muscles contract and relax properly, reducing the risk of cramps and muscle fatigue.
Very helpful & infomative, thanks for sharing ✌🏻 Rashmi Cherian
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6dAnd I'd strongly advise not to drink water just into the first kilometre or right before starting. A tactic learnt from experience.