Ami Ambani Shares, "How I Prepare for a Marathon as a Vegetarian"
Have you ever dreamed of running a marathon? Can you be a runner or an athlete as a vegetarian? Today’s woman dreamer, Ami Ambani, based in Mumbai, has run marathons all over the world, as a vegetarian. Marathon runners have to follow a disciplined and healthy diet, and as many of the meal plans are protein-heavy, it is a true challenge for vegetarians. Whether its running or other athletic pursuits, Ami shares her essential guide on what to eat before, during, and after exercise for all vegetarians!
For runners, food is more than simple nutrition — food is fuel.
What and when should you eat before, during and after your runs?
What should you drink and how much? One of the most common questions that new runners have is what they should eat before, during, and after running.
It’s common for runners to worry that eating before a run will lead to cramping or gastrointestinal issues. But they're also concerned that not fueling up before a run will leave them feeling weak, lethargic, and hungry.
Timing
When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it could lead to cramping or annoying side stitches. But running on an empty stomach may cause you to run out of energy and leave you feeling very fatigued during your runs.
Figuring out what and when to eat before a run takes some time for each runner to figure out
During marathon training you are burning many more calories than you were before, and you need to replace them.
Keep in mind, however, that your calorie burn will depend on your gender, size and the intensity of your workout.
Then replace those calories with nutrient-rich food.
Looking to lose weight? It may surprise you, but long-distance running is not an effective weight-loss plan.
One mile of running burns about 100 calories, but that doesn’t mean you’ll lose a pound for every 35 miles you log.
Many studies show that running increases appetites, especially in new runners.
The body seems to want to maintain its weight homeostasis and will pump out hormones that prompt runners to want to eat.
If you are not trying to lose weight, by all means respond to those signals by eating more, but if you wish to lose weight, you have to be aware of how many calories you burn and how many you consume.
One tip? Running on an empty stomach pushes the body to use your fat stores as fuel and can help to fight weight gain.
Eventually it’s a calorie count game !!
What to Eat Before a Run
Your choice of a pre-run meal is important since eating the wrong foods can make you uncomfortable or even send you looking for the closest bathroom during your run.
Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include:
A bagel with peanut butter
A banana and an energy bar
Oatmeal with berries
Toast with honey
What to Eat During a Run
While people often plan what they eat before and after a run, there may be times that you need to eat mid-run as well. This is true if you are running long distances. If you are running for less than an hour, you probably won’t need to refuel until your run is over.
During runs less than an hour most of the energy to comes-from glycogen stored in your muscles.
Once these stores are depleted, however, your body will begin drawing on sugar stored in the blood and liver. If you are running for 90 minutes or longer, you will need to consume carbohydrates in order to replace the glucose that you have lost.
You’ll need to replenish lost hydration as well as glucose, which is why sports drinks are often a popular choice.
These drinks provide hydration and carbohydrates, as well as sodium and potassium. Sports gels and chews can also be a good choice.
They usually provide carbohydrates in the form of fast digesting sugars.
If you’d prefer to eat real foods during your run, there are plenty of great choices that will help you recharge your body. Some good mid-run options include:
Bananas
Grapes
Energy bars
Raisins
Dates
Some even opt for gummy bears or sweet candies. The key is to choose something light that has high glycemic index carbs.
Avoid foods that are difficult to chew and swallow during your run. Spicy foods, dairy products, and high-fiber foods should also be avoided since they can cause tummy troubles.
What to Eat After a Run
What you eat after a run often depends upon your goals.
For example, you might opt for lower-calorie choices if you are trying to lose weight, or focus on higher-protein choices if you are trying to build muscle. In any case, you will need to replace lost fluids, restore glycogen levels, and rebuild muscle fibers.
Good post-run options include snacks or light meals that include fluids, carbohydrates, and protein.
If you don’t have time for a meal, energy bars can provide a good ratio of carbs to protein (aim for a 3:1 or 4:1 ratio). Examples of things you might eat include:
A bagel with nut butter
A protein shake
Greek yogurt with a piece of fruit.
And don’t forget to replace your lost fluids with something like water, chocolate milk, or a recovery drink. According to one study published in the Journal of the International Society of Sports Nutrition, chocolate milk might be a better choice than sports drinks when it comes to exercise recovery.
Skip high-fat, fried, or greasy foods that are high in calories but low in nutritional value.
You might feel starved, but loading up on high-calorie fast food can undo all the benefits of your run. Sugary sodas are also a poor choice.
You will feel hungry when you are training for a marathon, a feeling commonly called “runger” within running circles. However, if you feel hungry all the time, it’s time for a dietary change to make sure you can go longer without feeling hungry between meals.
If hunger is an issue, ask yourself these questions:
• Are you getting enough protein?
Carbs have long been seen as the holy grail to fast running, but protein is important because it stabilizes your blood sugar and helps you feel fuller longer.
• Are you eating enough before a run? Running on an empty stomach can often lead to sluggish workouts and clawing hunger later in the day.
• Are you eating often enough? If you are hungry after eating three meals, try spacing out the same amount of food into five smaller portions instead. The steadier input of food will help your body maintain stable blood sugar levels and stave off hunger. Also, have a variety of healthy snacks on hand so you don’t turn to calorie-laden food when you are hungry. Think a handful of nuts, peanut butter with apple or a banana.
Sometimes we mistake our hunger for thirst! Can’t emphasize enough that drink lots of water and fluids.
Thank you Ami for Sharing Your Tips with us! We are excited to have you in our empowered women’s network!
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