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Not just the right training, but also the right diet is a requirement for successful running. For stamina sports, marathon running included, the nutritional principle of eating a basic diet of stamina and energy foods applies. This can include: whole-wheat products, potatoes, rice, vegetables, and fruit. Carbohydrates are fuel for the muscles. Below is a general breakdown of daily needs:
- 55-60 % carbohydrates (approx. 500g carbohydrates)
- 10-15 % proteins (approx. 100 g protein)
- 25-30 % fat (approx. 100g fat)
Daily energy should be divided into at least five meals a day:
- Breakfast: 25% of daily energy
- Snack between meals: 15% of daily energy
- Lunch: 25% of daily energy
- Snack between meals: 10% of daily energy
- Evening meal: 25% of daily energy
Naturally, if you have personal dietary preferences (such as sweet or fatty treats), you need not abstain completely, but they should not be daily components of your diet. It is all a matter of moderation. Nevertheless, your daily diet should mainly consist of the following food groups, so that it contains all essential nutrients:
Nutritional group 1:
Grains and cereals (bread, muesli, porridge, oats, pasta, bakery goods), potatoes, potato products, rice, and bananas.
Nutritional group 2:
Fruit and vegetables, raw, cooked or as juice
Nutritional group 3:
Milk and milk products (fresh milk, buttermilk, whey, yogurt, cheese, etc)
Nutritional group 4:
Meat, poultry, fish, eggs, and nuts
A fifth nutritional group, the edible fats, should also be included. Natural foodstuffs (like nuts) actually contain enough fat to provide essential fatty acids and vitamins. Because fat is so rich in energy, the stamina sportsmen should consume edible fats only very sparingly.
This only leaves water - the most important element and the basis of all drinks. You can obtain the correct balance of nutrients in your basic diet with the following daily distribution:
- 2 portions from nutritional group 4 (meat…)
- 3 portions from nutritional group 3 (milk…)
- 4-5 portions from nutritional group 2 (fruit…)
- 5-6 portions from nutritional group 1 (grains…)
One portion should be understood to mean a normal side dish amount to accompany a main meal or snack.
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