How not to gain weight during the preparation for a marathon

Running - it's one of the best ways to lose weight, but not always and not for everyone. It's one thing to run a short distance, do not require additional fuel, and quite another - to prepare for a marathon, when, during long races 15-30 km spent a huge amount of energy and runners always have to fill their energy tanks. As a result, many people do not lose weight, but rather to gain a couple of pounds. Today we talk about how to avoid this unpleasant moment. After all, the easier your body, the easier you will run 42 km and 195 m.

This problem may occur not only runners, but among triathletes, since only a single bicycle 90 km away from them more than 1000 kcal. After that always want to eat, even if you had a bite on the way energy bar and started drinking all this special drink.

Here we have in the family a standard morning picture: lifting, weighing and following all these sighs that weight is worth (and sometimes even increased by 1-2 kg), despite the enhanced training! Why is it, says nutritionist and consultant specializing in sports nutrition and weight control, Pamela Nishevich Bede (Pamela Nisevich Bede).

Causes

To prepare for a marathon requires not only physical, but emotional and even social efforts. Because of early morning runs you have to give up the nightlife, to work on his project, in general, from everything that happens after 21:00. Your inner voice repeats five times that run at 42 km alone is more like madness than to engage in a normal person.

You need to get used to the constant pain in the muscles, ligaments, and in general throughout the body. And to understand that all training, whether long-distance or tempoviki work on increasing speed, require large inventories energy in the form of carbohydrates to fuel the body, and in the form of protein to protect muscles from damage and help them recovery.

It is natural that you constantly think through his menu, so as not to be left without power during the early morning run 30 kilometers. But one thing - to eat more pizza or a huge plate of pasta after 30 km, and quite another - to do so after each workout.

I'm hungry after each workout, but after each one can eat such large portions of carbohydrates.

The body gets used to the abundance of food, and you start to make yourself indulgence, pamper yourself and thus to some extent, get rid of psychological discomfort. Such food plays a role in this case, the incentive prize.

To prevent weight gain during preparation for a competition, you need to silence that inner voice, sweet whispers to you that you did a great job and deserve this is a cake or an extra piece pizza. Yes, the athletes body learn to adapt to extreme conditions and something similar to a well-established car, but not so much that as soon as after challenging workouts and heavy loads instantly switch to a different mode and cease to require large amounts of fuel. That is, you can stop train hard, but require a high-calorie culinary reward your body is unlikely to wean quickly.

recommendations

If you at least once sat on a diet, the fine remember the feeling of hunger, as though you something cheated. Nobody likes this feeling, especially in the long run. Therefore, the time meals should be balanced, particularly in the night before the race or long run (over 90 minutes). In this case it is recommended hour snack food with a high before the event or workout Carbohydrate content of the lungs, and for one hour after running I eat something with the ratio of carbohydrate and two protein to one.

Follow these tips, and you will feel light and full of energy during the run time, and the food will help cope with the pain in the muscles faster.

Try to plan your training so that the reception of the replacement of food coincided with breakfast, lunch or dinner. This way you will not overeat during the day.

After all, if you first have a snack after a workout, then have lunch, you eat much more than they actually need to restore your body. If you do not want to bother with the preparation of the menu, just know that 20-25 grams of protein (not weight product, which contains the protein, is a protein weight) will be sufficient for a rapid recovery muscles.

Do not forget to drink, not only during exercise, but also during the day, because your body can confuse thirst with signals signals hunger, and instead of drinking a glass of water with 0 calories, you can have a meal with something much more calorie.

Make sure that what you overwhelm your calorie pit. If during long runs undershot some junk fudom say, this does not mean that you can continue to feed themselves this in between workouts. Try to fill your fridge with something more useful: fruits and vegetables, beneficial fats, lean meats and whole grains. In the end, a slight feeling of hunger - it's natural, and much better to feel a little hungry than for a long time not to eat, and then try to close the opened window with anything. Typically, as something horrible act candies and cookies that are there in the kitchen almost every office.

And the most important thing - try not to make a food reward for their training!

It is better to reward yourself a new sport or form of gadgets, trips to the cinema or theater (but not in the evening before heavy exercise or competition), than to allow each time to eat something nutritious that you hardly would allow myself so often, if not trained!

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