06 Nov MARATHON OF NEW YORK: The importance of a healthy eating
It’s called running, joggin ‘ or whatever you want to call it. The thing is that every day there are more adepts to this sport. Some have been practicing it for years, and many are the others who wear shoes every day, those with generous soles, to join the race for healthy habits. Many of these people start (and continue) running because it is a very effective and economical way to lose weight and not get it back. Running is a great calorie burner.
The New York Marathon celebrated its first edition in 1970 where a total of 127 runners participated and since then it has not stopped growing, until becoming one of the most important races and with the greatest affluence in the world.
Next November 5th, the capital of the Big Apple, will host more than 54,000 registered athletes that will arrive from all over the world.
Too often, people who start running complain that they can not lose weight because they are always hungry. If this sounds familiar your diet may lack something: liquids, total carbohydrates, proteins or fats. Carbohydrates provide energy, protein is crucial for repair, and muscle recovery, and dietary fat is satiating by providing additional energy. If a group of foods is neglected, we will most likely end up overeating someone else. With a cellular nutrition adapted to the physico-chemical and emotional aspect of your organism these imbalances can be solved.
‘Understanding what to eat, when and why is key, because food is fuel. However, eating to work physical endurance is very different from eating for muscle development or fat loss’
Calorie consumption rates will vary greatly depending on the amount of muscle you have, your genetics and your specificity around calorie consumption that you might not have acknowledge of.
Three simple food rules
If you are starting to train for a long distance race the following tips will help you to guide your eating habits.
1. Eat more (and better)
During the training for a marathon, many more calories are being burned than before. Therefore it is necessary to supplement our diet. It is advisable to calculate the calories consumed. However, keep in mind that calorie burning should take into account, sex and size, as well as the intensity of training. Therefore, the important thing here is to know how to replace those calories, now in deficit, with nutrient-rich foods.
Have you tried to lose weight? Although it may seem surprising, long distance races are not the most effective stop weight loss. In a mile you burn around 100 calories, but that does not mean you’re going to lose a pound for every 35 miles you log in. Many studies show, indeed, cardiovascular sport of medium intensity increases appetite. Especially in the new corridors. Our body does not like changes very much and what it likes is to stay in homeostasis so that no external agent can alter it. If we want to lose weight, we do not have to: we must consciously know how many calories are burned and how many are consumed.
Training on an empty stomach is forcing the body to use accumulated fat as fuel. Being a basic weapon to combat weight gain.
2. Combar hunger
If we are feeling hunger all the time, indisputably, it is time for a change of diet. In order to ensure that we can spend more time without feeling hungry between meals.
When hunger is a problem, you have to ask yourself certain questions:
• Is there enough protein intake? Carbohydrates have long been seen as the holy grail of the athlete’s energy. The new theories, however, defend that it is possible to obtain it directly from the protein and in a much more effective way. No hunger attacks, no insulin spikes. Being the protein that will help us stabilize blood sugar and thus feel more satiated.
• Are you eating enough and with adequate frequency? If you are hungry after three meals, try to space the same amount of food in five smaller portions instead.
A more regular intake of food will help your body maintain stable blood sugar levels and prevent hunger.
3. Get to know your own body and how your body works
The months of training for a race are there to help develop a good fitness, strength and also an optimal diet.
We know that what is carried to the body affects our ability to stay strong. A diet based on its genetics, is one that will consist of a good balance of carbohydrates, proteins and fats. Since it will provide your body with the nutrients required to make it function properly.
“The division of macronutrients (carbohydrates, fats and proteins) also plays a role in the preparatory period of a race”
Most runners can find out their ideal diet by trial and error, “but with guidance, the trial and error time for success can be greatly reduced,” says Lauren Antonucci, a dietitian and member of the City Marathon. New York nutrition team. (Miller, 2017)
Thanks to cellular nutrition we can make our body return to its optimal levels, which vary, depending on the DNA of each one. With meals distributed, throughout the day, that provide the energy to run, and also maintain a healthy body, reducing the risk of diseases.
If you want to know more about our Nutrition programme, please visit our website BioClínica Marbella
NYRR. (2017). NYRR RUNCENTER featuring the New Balance Run Hub. [online] Available at: http://www.nyrr.org/nyrr-runcenter-featuring-the-new-balance-run-hub [Accessed 2 Nov. 2017].
Fernandopineda.com. (2017). New York Marathon | Fernando Pineda. [online] Available at: http://fernandopineda.com/maraton-de-nueva-york/ [Accessed 2 Nov. 2017].
Nytimes.com. (2017). How to Run a Faster Marathon. [online] Available at: https://www.nytimes.com/guides/well/how-to-run-a-faster-marathon [Accessed 2 Nov. 2017].