If you’ve decided to kick your fitness routine up a few notches and perhaps train to run a half marathon or marathon, first of all, good for you. Second of all, you should know a few things about nutrition that all beginner athletes should learn.
One mistake that new athletes make is not fueling up enough before a tough workout. If you’re going to be running long distances or putting in the time to get in true athletic shape, begin by getting some carbohydrate-rich foods into your stomach before you work out. Try some oatmeal, a banana, some yogurt or some whole-grain toast. If you’re working out later in the day, try doing it after you eat a salad with some lean chicken breast and maybe a carbo-rich baked potato. Many people find that they run out of steam early in long, tough workouts and carbs will help you have fuel to burn throughout your training session.
Also, when it comes to proper hydration for hard workouts, keep an eye on what you’re putting in and putting out. Drink plenty of liquids and monitor your urine. It should be light in color and nearly odorless. If it’s too dark, you’re not drinking enough. Also watch your sweat output to see if there’s a white crust on your workout clothes or towel. If so, you’re likely sweating out crucial sodium and should replace it by eating pretzels or drinking a sports drink high in sodium after your workout.
complex carbs are so important during a workout!
It sounds gross, but my pee is usually clear – if it’s ever not, I know I haven’t had enough water! I always drink lots of fluids.