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Asked by : annupamaa on Sat, 09 Feb 2013
Asked in :Diet, Lifestyle and Heart Disease
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i plan to start running seriously and want to take part in the 10 km marathon soon...what kind of a diet would u subscribe to me being a vegetarian..iam a 44 year od woman who is 5 feet 1.25 inches tall and weigh 49 kgs. thanks


Answered by : maulishree on Sat, 23 Feb 2013

Your weight is perfectly within the desirable range.

You would have to build on strenght and endurance in order to run the marathon.
Start with an alternate jog and strenght training schedule. You could join the gym in order to avail help in strenght training.
Follow the below diet guidelines:
- Pre exercise consider eating a whole grain carb food with protein.
oats with milk, paneer sandwitch, chappati with curds, Milk with whey protein, A slice of cheese, egg whites, milk with nuts

- Post strength training
A fruit with a protein rich food (milk with whey protein, protein shakes, egg whites)

- Post cardio:
whole grain foods, fruits, sprouts, nuts

Make sure you include protein rich foods and complex carbohydrtes in each meal. eat 5 to 6 small meals a day.





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Answered By :

Ms. Maulishree Jhawer

Dietitian

 

Total Answered : ( 53 )

Nutritionist, Content Developer
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