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Recovery for Senior Runners

Senior runners often battle fatigue more often than their younger counterparts, so what kind of recovery can help, asks Nandini Reddy.

For any runner if the body is allowed ample rest and nutrition then it recovers more effectively. Older runners will experience greater damage to their muscles when they have finished a half or full marathon. The extended recovery time should be accounted for in the training itself.

The Rest Period

The rule of thumb for senior runners is 1 week of recovery for every 10k run. For a full marathon it is important to get a full 4 weeks of recovery with little or no strain on the body. The light recovery exercises can include stretches, body weight training and walking. If you have run a full or half marathon, try not to do any sort of exercise for the first week. After that you can start working on light exercises that utilize your body weight and are low intensity. After the recovery period is finished you can also consider adding weight training to ensure that your muscles are strengthened.

The Nutrition Factor

There can be no recovery without nutrition. In the early recovery phase, pay more attention to carbohydrates and proteins. These will help you recover faster as the glycogen is required for your muscles to rebuild and repair damage.

Sleep Factor

Sleep is an important recovery component and getting at least 6 hours of sleep is mandatory if you are in the recovery period. Your muscles have the maximum recovery while you sleep and your body recovery tends to slow down if you do not sleep well. So remember getting that shut eye might just be the one factor that you are missing in your recovery routine.

Use a Coach

Sometimes our ambition might get ahead of us so it is important to have a coach who can monitor progress and give suggestions of exercises and running schedules that are suitable for your age and body condition. Even if you have run world famous marathons, the idea is to re-adapt your training to your current body and age. So its important to have a coach or at least be part of group so that you get tips on recovery and training runs.

While these are broad guidelines to recovery for senior runners, you need to remember that you should always listen to your body. If you need more time than your running partner then take it. There is no wisdom in causing further damage because of inadequate recovery.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Fuel for Senior Runners

As we grow older, we gain a new appreciation for our nutrition and our bodies and senior runners need to pay special attention to their diet, says Nandini Reddy

Beyond the age-related health concerns, senior competitive athletes need to be cautious about their nutrition. The competitive drive can be kept alive not by just training but also a diet that is suitable to the body at that particular age. There are few aspects that need to be understood in terms of energy requirements, slower recovery, adequate protein and hydration considerations.

Recovery Nutrition

Post run nutrition becomes very important as you get older. It aids in recovery and recovery is slower as you age so giving it a boost with post-workout nutrition is your best bet. Eating a meal rich in carbohydrates and protein within an hour of your workout is a great idea. Recovery is also enhanced if micro-nutrients are given prominence in your diet. Zinc, Vitamin D, Vitamin B12, Folate, Calcium and Vitamin E are the primary ones that you can include. You can get these from curd, milk, fish, legumes, whole grains and cheese.

Watch your fluids

Kidneys efficiency is reduced as you grow older. Their ability to decrease total body water, regulate salts and sense thirst will be reduced. Sweating also reduces as you grow older. In tropical climates like India, being aware of water intake is important. As a test during training, drinking 150ml of water every 30 mins will indicate how much water you really need on training days. If it is too hot and humid to run outside, training runs indoors might be more beneficial. If you can’t then just take the day off or run before sunrise, because putting pressure on your kidneys would not be the most productive idea.

Know your energy requirements 

When you hit your 60s everything changes in terms of energy requirements and metabolism. For most people activity will decrease with age hence their energy requirements might reduce. But if you are a runner the the amount of calories you require will be different from your younger self. You need to include fibre and fats into your diet. Omega-3 fatty acids are the primary need. Fibre rich nutrition sources will also help avoid gut problems. The focus should be on including foods that improve performance. Any good nutritionist will be able to advice you on which performance promoting nutrition is good for you.

Medical Considerations

Older runners need to manage chronic conditions such as cholesterol, sugar levels and blood pressure. While many may be on regular medications, it is also important to ensure that the micro-nutrients are not compromised as a fallout due to the medication. Your doctor will be able to tell give you additions to your diet to ensure that you do not lose key nutrients such as sodium and potassium.

Adapting to training over the years will continuously feed your competitive spirit, so regardless of your age , if you get your nutrition right you will be running strong.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Foods to avoid as Runner

Runners need specific kind of nutrition to fuel their bodies, so certain foods need to be avoided to avoid discomfort, writes Nandini Reddy

Nutritional missteps can cause complete havoc in your running. Runners have admitted that a clean and less processed diet has helped them fuel better over time. We may be adding high sodium, high sugar and preservatives to our diet without even realizing. Certain foods may also be causing headaches and fatigue but we would still be eating them assuming that they are good for us.

So what you put into your shopping cart on your next trip to the supermarket will make a big difference to your running. Here are a few foods that you can avoid.

Enriched White foods

Most of us have come across foods labelled enriched with vitamins and minerals. Any refined food that is enriched is not a good choice. Enriched means someone sprayed a whole load of artificial nutrients on to the foods. So try leaving out the white rice, maids and other refined oils and grains. If white is not recommended that doesn’t mean you jump onto the enriched ‘brown’ foods wagon. You should be looking for the word ‘whole’ instead. The nutrition from whole grain will keep you full longer and will also reduce the amount of carbohydrates you consume everyday without compromising on nutrition.

Beware of packaged foods

Seeing the words – ‘fat free’ or ‘sugar free’ or ‘healthy’ on a package doesn’t mean its right for you. Most packaged food are high in sodium. Even your soups have an amount of ‘added sugar’. If you must eat something sweet then try choosing something that is natural sugars and not added sugars. If you want something more natural then pick a sweet seasonal fruit or go for dried figs or dates.

Food substitutes

You have already been told to substitute your sugar with artificial sweeteners and when people did that they found that they upped their risk of diabetes in many cases. There are substitutes for lactose and you have encountered alternatives for butter on every supermarket shelf. If you have to buy one then check for the amount of trans-fat you might be consuming because in the end you might be better off eating butter than the substitute. Instead of substituting your foods with artificially enhanced ones just try and practice portion control.

Chinese food

Yes we do love our noodles and soups but Chinese food has the highest sodium content. Also most Chinese food uses MSG (Mono-sodium glutamate), an additive that is known to worsen migraines. MSG can also elevate blood pressure and give nasty headaches, especially when you are a runner.

Diet Foods

Everyone is on a fad diet nowadays. Unfortunately most of the people who follow the fads, cheat using worse foods like diet sodas or reduced calorie snacks. These items can have artificial flavours and additives that might cause health issues for runners such as high blood pressure, headaches and even dehydration. If you are craving a chocolate then please have a small piece of dark chocolate instead of a carton of diet soda which won’t take care of your craving.

Frozen Foods

They are convenient and we are busy. But most are high fat, high sodium and low on nutrients. If you must pick frozen foods check the labels at least to see if you are getting something that has some amount of nutrition. Frozen unprocessed meats are good but processed meat that is cured in salt or brine is not a good choice. Look for uncomplicated recipes that opt for the one pot one shot philosophy of cooking if you truly don’t have the time instead of going for frozen meals.

These foods will hinder your performance as a runner because they cause spikes in blood pressure, headaches, mood swings and even fatigue. Its important to avoid foods that might affect your performance so remember to be a smart shopper the next time you are in a supermarket.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Taming the Beast

Marathoner, Tarun Walecha, takes another look at the grit, determination and madness it takes to finish marathons.

All that can go wrong at a marathon which I didn’t know about…

A year before when I wrote the prelude to this blog, I had thought to myself that I have learnt all I needed to, made my set of mistakes, even wrote a blog about the same which was well appreciated, and now it would be my year of redemption. As it turns out, I was certainly being overly ambitious.

Having finished five full marathons so far, somehow, I still feel I’m yet to run my first. Last week I was at the starting line again, but this time I was better equipped, better trained, (at least, I thought so) and little bit more confident for sure. I say a little bit because this time I was aiming higher and didn’t want to be complacent. I had ticked all the boxes from the learning last year, be that diet, training schedule, staying injury free and included newer aspects like on course nutrition, flexibility etc.

Unlike last time where I was aiming to finish the run on a moderate pace, this time I was greedy. I had trained harder and had all the reasons to back myself, one of my longest run on Dec 31 which came after 6 days of consecutive half marathon runs under my initiative, ‘Share and Care’ was comfortable and surprisingly speedy. The 28K run on Trail-A-Thon, which I ran a controlled pace but yet was my fastest so far on the course too. I believed that the glory beckoned me and nothing could go wrong, so so I thought.

 

The race day twists and turns…

On the morning of February 25, a 4:30 start meant I didn’t have much time to sleep the night before. I therefore took it easy the previous day in anticipation and was up at 2:30 am without feeling sleep deprived. As I walked toward the stadium from the parking lot, my mind was only filled with positive thoughts and trust in myself, just a hint of anxiety, nothing nerve wrecking. After a quick chat-up with everyone around, handshakes and wishes exchanged; it was going as per the familiar course. So much that an unannounced staggered start didn’t flutter me a bit, and at 4:35 we trotted across the timing mat.

As I started off, I had the plan distinctively clear in my mind, pace chart, nutrition chart, hydration – all ticking off in my mind. Normally, I run as per my effort and only check later how am I doing and it wasn’t going to be any different this time as well. Moving along I felt comfortable, staying focused on myself I could sense I’m doing well. At 10K mark when I checked, I was 1 min 32 sec ahead of my target time. I felt good as there were no signs of over exertion, stride was good and breathing was in control. I decided to hold on to the effort till my next target. As expected at 20K I was 3 min and 40 sec ahead, which was invigorating as I felt no sign of fatigue or mental exhaustion. When I turned around for my second loop, I didn’t want to let go and wanted to seize the advantage. Trotting along, at 30K mark I was doing well, heart rate in check, pace was descent and now I was 4 min and 9 sec ahead of scheduled time.

Quickly running through calculations in back of my mind like always, I ascertained that even if I was to run the rest of the race at 6:00 min pace I would be home with a Sub 4 finish, and I was immensely thrilled with that outcome.

But the best laid plans always come to naught…

As I reached the 32k mark, I started feeling sluggish. My pace had dropped to 5:55. Going back to my calculations, and accommodating for tiring body I told myself to stick to sub 6 pace. As I moved along I felt my stride getting shorter and every KM mark I could see the pace sliding down. At 38K mark when my Garmin showed 6:19 lap pace with a total time 3:34:53, my mind quickly computed that my desired calculation of Sub 4 wasn’t possible now. With 4.2KM of minimum distance to be run, I would have had to really push myself against the odds. Suddenly the hamstring niggle which surfaced slightly earlier filled my legs with lead and my left leg refused to move. I decided to give it a break and stretch a little before moving on, but as luck would have, I found it tough to get back in rhythm. Was it my body which was breaking, or did my mind gave up on me, I’m yet to figure that out. Slowly I watched each runner whom I had left behind passing by, some acknowledged and egged me but I could only cheer them back and asked to them to move on. This was my battle, and I had to fight it on my terms. I hopped along for next 4k, and somehow gathered strength to run for the last half a km to keep my head high. Timing clock at the finishers gate showed that I was nearly 11 min over 4 hrs as I crossed over and moved towards the holding area. Friends, other finishers, each one of them welcomed me with high fives, hugs and smiles, but somehow I in my heart carried a shade of disappointment.

Will I ever understand how to conquer it?

The race was over, I did fairly well as per many, timing wasn’t that bad either, but what left me unhappy was those last 4 kilometer. I wasn’t supposed to struggle, I was there to run. So what went wrong, that is my biggest mystery. Did I not train enough, or did I give up on myself too soon? In the days to come, pondering over each of the issue, I tried to pinpoint at various probabilities, and evaluated them against myself.

  1. Inadequate training: Going by my training year before where I struggled with niggles now and then, I induced more strength workout in my schedule. One of the reason my hamstring started jarring could yet be due to relatively lesser strength training.
  2. Aggressive target: From my target last year to finish a moderate paced FM to running an aggressive Sub 4, might sound a big leap but my training runs backed me up and somewhere I was hopeful of cracking it.
  3. Over-Nutrition on the course : I had planned to take gels in a tapering pattern of 9k, 8k, 8k, 7k, 7k considering the higher needs as one tires out. Energy boost after first one lured me to change it to 7k from second gel onward. At 30K I did feel nauseated and over fed, so much that I couldn’t have my fifth gel.
  4. Lack of salt intake: Gel at shorter intervals meant lesser time in between, and the first causality of time management was salt caps which I didn’t have after my first 2, and in all had only 3.
  5. Less water consumption: Though my earlier experiences had alarmed me about this, having trained in pleasant weather failed me on understanding my body’s water requirement on the race day.
  6. Rise in temperature: It was an odd situation, adding to the above point, the entire training was done in winters with running the race in spring. The week before the race saw a sudden rise in temperature which showed the damage it can do to your hydro-logical balance.
  7. Running faster than the plan: Since I’ve always run by the effort, on the race day I landed up running a shade faster than the planned pace, was it my undoing? Can’t say yet as my heart rate remained in the control zone and barely touched Zone 5.
  8. Lack of focus: That’s something that may not be the root cause , but can certainly be a reason to deflate the overall effort. To be in ‘the zone’ for 42 km, is something that still has a long way to go, perhaps.
  9. Lack of flexibility: This was another aspect which I targeted after last year’s debacle, worked extensively and consciously, but the awareness only highlighted gray areas; certainly more work needed.
  10. Lack of guidance /knowledge: How much is enough??? I certainly can never judge.

Mind over body…

While this can be your strength, but can work against you as well. For everything that you may cover, this could be a blanket loss. If I did not falter on any of the above, then it has to be this. Was this the reason that I stumbled? Did that one look at my watch at 38K which showed 3:34:53 blow it up? One little back hand calculation and I knew I had practically lost my chance for a Sub 4, and suddenly it didn’t matter anymore.

The mystery that I wished to unravel this time, to decode what it takes to run a marathon, still remains a mystery. After 34 Half marathons, many more equivalent distance runs and 5 attempts at FM, I still have to know what it takes. Lest I forget, I need to reiterate to myself, it is not just two half marathons, it is not just another long run. I don’t know what it is yet, but I will soon.

The beast still stares at me, with a little smirk on its face, but I know we are friendlier now and it’s just a matter of time.

ABOUT THE AUTHOR

An architect by profession, Tarun Walecha enjoys amateur photography, travelling and is a sports enthusiast. He has been a sportsperson all his life and discovered running at the age of 40 and has since become his fitness mantra. In his 7 year running career he has completed 30 Half Marathons, 4 Full Marathon, and 5 Trail/Ultra Runs. He is also a Pinkathon ambassador and has founded the running group, RunXtreme.

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Rules for losing weight for Runners

Stress, eating on the go, pregnancy and age-related metabolic slowdown can gradually pile on extra pounds, so as a runner how can you lose this weight, asks Nandini Reddy.

Many of us take up running as exercise format to lose weight. But is it really that simple that you run everyday and the pounds just melt away? Maybe not. It takes a bit more that just regular running to regain a body that you once had or a body that you always desired.

Running is a fabulous form of exercise to lose weight, if it’s done right! You might have heard of people losing 20 kgs from running for a year and if you want similar results then here are a few simple strategies that you can adopt.

Understand Calories

While you are trying to lose weight, remember that you also need enough calories to fuel your run. To lose weight you must reduce calories but not so much that you feel starved and fatigued. If you cannot do it on your own then get help from a professional to calculate how many calories you would need everyday. The idea is to burn fat and keep it off. If you lose weight too quickly by reducing calories below a reasonable amount then you will gain it all back very quickly. For women, you might experience menstrual irregularities and poor bone health if you do not have a nutrition rich diet that has the right calorific value.

Be Realistic

Understand your body type as it is crucial for deciding how much weight you really need to lose. For example, a standard chart might indicate that you need to weight 60kgs but owing to your bone structure and body frame size the ideal weight for you might be 70kgs and below that might mean damage to your bones. You have to judge if you are large, medium or small in terms of your frame before you set your goal weight. Get an expert to help you instead of just using generalized online calculators to determine the same. Your age also plays a major role. You cannot lose 10kgs when your are 40 years old in the same manner that you lost them when you were in your 20s.

Fuel Right

A balanced diet that fills your energy stores with the right amount of carbohydrates, fat and protein is important. Check for nutrient deficiencies that might be inhibiting your weight loss. Stay away from processed and refined foods. Remember to make breakfast your highest calorie meal and eat a light dinner and hydrate with plenty of water and not energy drinks. Protein bars and health drinks have a certain amount of sugar. Remember to read the labels before blindly assuming that they would be great meal replacements.

Lift Weights

Resistance training or body weight training will help you lose weight faster. Remember that your metabolism increases if your muscle mass increases. Your bones will also get stronger so overall as a runner you will benefit from adding weights to your weekly routine.

Run Further

Its rather simple, actually – the more you run, the more you burn! If you are running 5kms every morning increase it gradually every week. A study conducted on 120,000 runners showed that those who ran more kms in a week lost more weight, considering all other factors remained the same.

Find a Buddy

You need the motivation sometimes to get out of bed. On all those days that you want to stay in bed, your buddy will pull you out to finish your planned exercise. Remember to choose a person who is leaner and a better runner than you because they are less likely to give up on you.

The bigger goal

If its just weight loss you might give up eventually when you see a few kilos have been knocked off. Pick a race you want to qualify for or a time that you want to beat or even a number of kms you want to clock in a year. The goal will constantly inspire you to keep moving and clocking those kilometres.

If you can follow these rules then you should be leaner and faster before the end of the year.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Are you getting enough Vitamin D?

Runners require Vitamin D, as its an important nutrient to avoid stress injuries, writes Nandini Reddy

Runners get all their macro nutrients right with the diet they follow. That is easily monitored and the room for error is slim. But in terms of micro-nutrients, despite eating a balanced diet, there might be shortfall, especially of Vitamin D. Vitamin D helps the body absorb calcium and is particularly important for runners. Having adequate Vitamin D helps one reduce anxiety, strengthen bones and run with better power. It is an important factor in improving overall muscle strength and improved heart health too.

How do you know if you are deficient?

There are certain symptoms that will indicate a lower level of Vitamin D. You might have sore muscles often with pain that doesn’t subside easily. Fever and bone fractures in the ribs, hips, thighs and feet. If you are experiencing these symptoms then testing for Vitamin D is a good idea. A blood test will determine the levels and a physician can give you a temporary medication to amp up the levels of Vitamin D in your body until your natural rhythm sets in. Any medication should be taken under the supervision of a doctor as there are adverse affect to Vitamin D being too high as it can become toxic.

How do we get Vitamin D?

The best known way to get Vitamin D is through exposure to sunlight. With at least 30 minutes of exposure to the slanting rays of the sun, the body is able to synthesize Vitamin D. But just spending time in the sun isn’t enough to ensure that you body get enough Vitamin D. Along with sun exposure these inclusions in your diet will increase the Vitamin D – fatty fish, mushrooms and eggs. You also get fortified foods like milk and breakfast cereals but getting the nutrition directly from foods is a better option. These are just sources but to ensure absorption you need to consume magnesium rich foods and high dietary fibre foods, such as nuts, leafy greens, beans, avocado, olive oil, etc.

While you might feel that you are doing enough by running early mornings. You should realise that unless you expose a significant amount of skin without using sunscreens and creams, your body cannot generate adequate Vitamin D. Hence it is important to ensure that the diet also supports in maintaining the required levels.

How does it affect running performance?

As a runner it is important to ensure that you muscles and bones are in top health. If you have inadequate Vitamin D then you might experience the following during your training:

  1. Quick exhaustion
  2. Muscle soreness that lasts for days
  3. Slower recovery
  4. Stress injury on your legs
  5. Nausea from running or any exercise
  6. Bad Immunity to common colds, flu and cough

There is a designated amount of Vitamin D that has be present depending on the persons age which your physician will be able to prescribe.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Beat the Sugar habit

Beating the sugar habit, is tough in a world of processed foods, but a simple plan and a bit of commitment might just help, writes Nandini Reddy. 

Sugar is everywhere today. Even the most innocuous foods have sugar hidden in them. You don’t actually have to eat cookies and cakes to directly consume sugar. Your favourite hot sauce also is loaded with added sugars. The truth is that there is absolutely no health benefit from consuming added sugar. It damages all your diet efforts more than any other indulgence.

It might seem like a task to constantly monitor added sugars in everything that you eat but in the long run it really helps. Consider a few simple steps to remove sugar from your diet or reduce it to the levels that are good to satisfy your sweet tooth and not damage your diet.

Clean out the pantry and drawers

We all have stashed secret snacks in our office drawers and pantries. The first step is to clean out the stock of foods that are high in added sugars. Remember to check all bottled and packaged foods. Read your labels right and ensure that you get rid of the whole stock without exception.

Avoid adding sugar

Try a few days of avoiding sugar. A lot of things will taste bitter and unmanageable but it is a way to discover new tastes. Coffee and tea will be unbearable the first time but you might discover new flavours of tea that do not need sugar and unsweetened expresso might help you recover from tiredness a lot faster than a sugar binge.

Get rid of sugary drinks

Colas, packaged juice, iced teas, bottled frappes and energy drinks all are storehouses of added sugar. Most of the energy drinks and colas also have caffeine and the combination of a caffeine high and a jolt from sugar is comforting when you are stressed. But one moment of deliciousness is not worth year long health troubles.

Look for natural replacements 

There are several natural sweeteners that you can add to different food that might give you a more complex taste. Try adding vanilla extract into your coffee for that touch of sweetness. Avoid sauces in your salads and add caramelized onions instead. Salt tends to intensify the sweetness of pumpkins and fruit so sprinkle a little salt instead.

Kick refined grains

You need to eat carbs but they don’t have to be bleached white. Avoid white processed foods like breads, pastas , cookies and cakes. Your diet benefits from whole and unpolished grains. Get your starch from vegetables and pile on the protein from your beans and peas.

Being on a sugar high can feel wonderful. But breaking the grip of sugar can also be equally satisfying.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Power of Plant Protein

Your meals need protein and if you are a vegetarian then you need to boost your meals with these essential foods, says Nandini Reddy

If you are looking to gain muscle, you are most likely told that you need to eat lean or white meats at least in order to meet your daily protein goals. Protein is the essential macronutrient that will help you gain muscle and also helps regulate hormones and keep bones in good health. But when you don’t eat meat, there are heart healthy legumes, grains, millet and pusles that are a good choice.

Soybeans – You can consume soybeans directly as a beans in a salad or as tofu. It is a great source of complete fibre and protein. You can also choose to replace panneer or cottage cheese with tofu.

Protein: 36gms/100gms

Black Beans (Rajma) – These beans are a great combination with Indian food. They are good accompaniments for rice and are flavourful enough to relish your meal.

Protein: 21/100gms

Chickpeas (Channa) – These are the most filing meat substitute and can be used in salads, curries or even be eaten as the Mediterranean favourite Hummus. They are also filled with heart healthy potassium.

Protein: 19/100gms

Lentils (Dhal) – Lentils are a solid source of protein. A daily dose of lentils will help you meet your protein requirement and also you fibre needs. There are a variety of lentils you can choose from and include at aleast a cup of them in your daily diet.

Protein: 22gms/100gms

Dried peas – Peas is a great source of protein. This starchy hardy legume is great for winter meals of soups or as a dhal for eating with rotis. They are great for the heart and stabilizing blood sugar.

Protein: 25gm/100gms

Sorghum (Jowar) – Jowar is a favourite to make rotis and is a powerhouse of iron and protein. Many regions across India eat jowar on a regular basis and its a great alternative for those who want to avoid gluten.

Protein: 10gm/ 100gms 

Finger millet (Ragi) – This is a great replacement for rice. It is also a fabulous source of calcium and amino acids aside from protein. It is also a very versatile millet that can be used to make breakfast food (idli or dosa), a cooling drink for summers (ragi malt mixed with buttermilk) and a filling meal (ragi as replacement for rice).

Protein: 7gms/100gms

All these foods need to be eaten in combination and not isolation in order to meet the full protein requirement that is needed for the day. So if you dislike diary and meat you can still balance your diet and get the band of protein with these options.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Importance of pre-race meal

Raghul Trekker gives you nutritional advice before the most celebrated marathon in India, the Tata Mumbai Marathon.

If you are a marathoner and if you live in India, you wouldn’t want to miss the Tata Mumbai Marathon. It is the most celebrated marathon considering the huge local support from the Government, Police, general public, etc. Also, you get to see some lightening elite runners (probably overtaking you at some point of your run). Many runners peak their training towards this race and target their personal best at this grand stage. The environment makes it possible too.

If it is your target race, you definitely need a proper strategy on your pre-race meal for which, we have to look into some calorie calculation. In general, the calorie expended by a person while running can be approximately measured using body weight and distance run. For sample calculation, I am considering a 65 kg runner

Body weight * distance run ≈ energy expended in calorie

65 kg * 42 km ≈ 2730 calorie

Almost everyone concentrates on their race week carb loading but surprisingly forgets their pre-race meal. It is more important than your race week nutrition. This amount of calorie, on an empty stomach, would all be supplied from the energy reserve which is usually somewhere near 2000 calorie which will be expended when you run a little over 30 km. Does it ring any bell? Yes, I am talking about the wall of a marathon. This is why people bonk between 30 & 35 km mark.

A pre-race meal of 500 calorie is a good way to start a race day with this being 90 min before the race start if it is solid food or 15-30 min before race start if it is liquid food.

Now that we have understood some numbers related to how much is expended and how much is to be consumed, it is time to understand the breakage of consumption in terms of fat and carbs. For a marathon, we can expect finish times of 120 min to 360 min range. With this we can recommend the following (the below calculations are based on heart rate zones)

  1. Fast runners 120-150 min: a high carb pre-race meal with a shot of caffeine. The carbs being a mixture of high GI and low GI.
  2. Intermediate runners 150-200 min: a high carb pre-race meal & little bit of fat. The carbs being low GI.
  • Slow runners 200 min or above: a carb & fat mixed pre-race meal. The carbs being low GI.

Fast runners 120-150 min

Cereals with almond milk, grapes, banana, white bread with jam and other high GI foods. The high GI carbs will provide fast release of energy. A shot of caffeine from coffee, caffeinated salt capsules, caffeinated energy drinks, etc.

Intermediate runners 150-200 min

Fruits like apple, pears, oranges, yoghurt, grainy bread and other low GI foods in combination with cereals, grapes, banana and other high GI foods. The low GI carbs will provide slow release of energy for a prolonged period.

Slow runners 200 min & above

Grainy bread with peanut butter, cheese, avocado, nuts like almonds, pistachio, cashew, groundnuts with almond milk, millets and other fat & carb mixed meal. The fat will supply energy for the slow runners because they will use more of fat while running at low HR zones than the faster runners. So, this fact cannot be overlooked.

Consider the above points and put yourself into one of the categories to suit an apt pre-race meal for your upcoming marathon. Since the race starts at 0540 hrs, I would consume a semi solid pre-race meal at around 0445 hrs after a long 8 hour sleep.

With a little bit of smartness, you can do a lot better

All the best for your PB.

ABOUT THE AUTHOR

Raghul Trekker is the Head Coach at Tri Crash ‘n’ Burn (a unit of Dhaamz Sports & Entertainment Pvt Ltd). A 4-time Ironman coaching more than 100 athletes for the last 3 years. Tri Crash ‘n’ Burn is a team of more than 60 triathletes and runners constantly pushing the limits to better their personal best. You can check out more about them at tricrashnburn.com

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