If this appears like one thing that might be just right for you, learn on for some nice tips on the best way to get began with your personal private meal prep plan!
What Is Marathon Meal Prep And Why Is It Vital For Runners?
Meal prepping is a approach of making ready meals in bulk to be eaten at sure instances of the day to optimize your well being and health outcomes, in addition to your efficiency. Relying on the size of your marathon coaching schedule, it may be a good suggestion to begin meal prepping wherever from two to 6 weeks earlier than your race.
Also Read: Weight-Loss: Chicken And Oats Soup For A Healthy Meal
For instance, in case you have a marathon developing in two months, you’d need to begin prepping your meals two weeks prematurely. It would be best to be sure you’re consuming sufficient carbohydrates, protein, and sufficient fiber to gasoline your physique correctly.
Which Meals Ought to You Embody in Your Meal Preps?
Carbohydrates: Carbohydrates are the first gasoline supply to your physique. They are going to assist your muscle tissue recuperate after a exercise and preserve you energized all through your day.
Protein: Protein is useful within the restoration course of after train as a result of it’s accountable for repairing broken muscle tissue. It may additionally aid you keep full all through the day so that you aren’t as prone to overeat. Most runners ought to intention for 1 to 1.5 grams of protein per kilogram they weigh.
Healthy Fats: Healthy fats are essential to your body because they help regulate your hormones, keep your skin and hair healthy, and are even important for healthy brain development. You don’t want to completely eliminate fats from your diet because they are crucial for a healthy body.
Vegetables and Fruits: Vegetables and fruits are great sources of vitamins and minerals that can help keep you energized and healthy.
How To Create Healthy And Tasty Meals For Marathoners
The best way to create healthy and tasty meals for marathoners is to think about what you like to eat, what you have available in your kitchen, and what you know your body needs.
Breakfast Options
Steel-cut Oatmeal
Steel-cut oatmeal is a great source of fiber and carbohydrates that runners need to fuel their bodies.
Fruit Smoothie
Smoothies are easy to make, delicious, and easy to transport so you can drink them on the go. You can also get creative with smoothie recipes so you don’t get bored of the same smoothie every day.
Quinoa
Quinoa makes a great alternative to oatmeal and is much higher in protein and fiber. You can make a big batch of quinoa and store it in individual portions to eat throughout your day.
Lunch
Salad
Salads are easy to make, can be extremely healthy if you make them the right way, and are perfect for runners because they are full of fresh vegetables and contain very little fat.
Vegetable Stir Fry
Stir fries are another healthy and easy lunch option that runners can make in large batches and store in individual portions.
Protein Smoothie
Smoothies are a great option for lunch, especially if you make them with protein powder, are easy to make, and are full of healthy fats and proteins to keep you full and energized throughout your day.
Dinner
Chicken and Rice
Chicken and rice casserole is a great meal to make in large quantities and store in the fridge for easy eating throughout your day.
Bean and Rice Bowl
Beans and rice are another tasty combination that can be easily made in large quantities and stored in the fridge for easy eating throughout your day.
Snack And Dessert Options
Trail Mix
Trail mix is a great snack that you can make at home and is full of healthy fats and carbohydrates. You can also make trail mix in large batches and store it in individual bags for easy eating throughout your day.
Granola Bars
Granola bars are another easy snack option that are full of healthy carbohydrates, fats, and proteins to keep you full and energized.
Vegetable Stacks
Vegetable stacks are a great snack option because they are full of vitamins and minerals that are good for your body.
Whether you are new to meal prepping or a seasoned veteran, there are plenty of recipe options for runners to make sure they are eating the right foods before and after their big races.
