dsim1988 saidHi guys, I am in the beginning stages of training for my first marathon and was wondering if anyone has any advice on what foods are the best to load up on during this time as a vegetarian (not looking to change that). Thoughts on carb loading? Any advice is greatly appreciated!
I really didn't change my approach to eating when I did my marathon buildup but here are the changes I made:
- I upped my protein intake a little. The recommend amount of protein for vegetarian endurance athletes is .6 to .7g per pound of healthy body weight.
- After workouts I had a recovery drink that consisted of a 4:1 ratio of carbs to protein. The carb total was 1.4g x healthy body weight.
Overall I also upped my caloric intake in general as training went along but I really didn't track it closely. You can use a BMR calculator to ballpark what your caloric intake should be. Most have modifiers for exercise levels.
The other thing I would suggest experimenting with is nutrition on longer runs. I found most sports drinks gave me a case of sugar belly and it took me a little while to figure out what foods worked best to take with me when running and the timing of intake.
also as someone above mentioned above, No Meat Athlete is a great resource. http://www.nomeatathlete.com