Partly Cloudy

Partly Cloudy

max temp: 15°C

min temp: 10°C

Search

Elmswell/ Stowmarket: Forget five-a-day, marathon runners need up to 10 portions of fruit and veg

17:29 25 February 2013

Marathon runners should aim for 10 portions of fruit and veg a day - with the emphasis on vegetables rather than fruit

Marathon runners should aim for 10 portions of fruit and veg a day - with the emphasis on vegetables rather than fruit

Archant

Running coach Jo Stephenson is sharing her tips to help those training for this year’s London Marathon and this week she has turned her attention to diet.

Jo, who runs and coaches with the Stowmarket Striders, said: “At the club we recently had a presentation from a nutritionalist. She would prefer marathon runners use a variation of the five-a-day but instead try and achieve 10 portions of fruit or vegetables a day.”

And it is not just the volume of fresh food that is important but the type. Jo said: ”There should be more of an emphasis on more vegetables than fruit due to the large amount of sugars that may be found in fruit.”

She continued: “As mileage goes up for runners they should lean more towards foods with carbohydrates with complex carbohydrates being preferable, for example whole grains which are high in fibre, have moderate protein levels and are low in fat.”

Wannabe marathon runners should be trying to include oats, wheatgerm, barley, wild rice, and brown rice, whole grain bread and bagels in their diet as well as pasta, macaroni and breakfast cereals that are made from whole grains.

But Jo warned: “Care should be taken not to over indulge with the “carb loading” especially in the early stages, but put a bit more emphasis on more carbohydrates in the last week or so.” Protein is needed to help repair and rebuild the muscles post exercise, and Jo has some interesting recommendations for ways to up your protein intake.

“Skimmed milk, or peanut butter on wholemeal bagel or bread are good for this. The latest thoughts are the sooner you can consume something post exercise the better, you should certainly try and take something on board within the first 20 minutes.”

But what, if anything, should you consume during that all important run?

“During the long runs it may be beneficial to take on board some energy,” said the marathon runner, who will this year compete in the Brighton race. “This can come in the shape of sports gels and drinks. These replace the electrolytes lost during a run and also provide a supply of carbohydrates.

“There are so many on the market and it’s important to test these out before the big day. It’s a good idea to find out if the marathon you’ve entered offers any around the route and therefore try these out before hand.

“This means you wont need to worry about how to carry and how many to carry with you on the day. Personally I try and avoid using sports gels and drinks during the build up so that I benefit more from them on the day. I do, however, make sure at some point that they do agree with me.”

To share your marathon stories, email suffolkweb@archant.co.uk

0 comments

From the minute The Dreamboys stepped on stage, I knew it was going to be a great show.

Health workers have been caught stealing controlled drugs from some of the region’s hospitals, it can be revealed.

Aspiring rock-gods and up-and-coming shredders have pitted their axe-wielding skills to the test in a competition to find Ipswich’s top air guitar hero.

Five men have been jailed for a total of 112 years for conspiring to murder a man in Bury St Edmunds who was left for dead after being shot with a sawn-off shotgun.

Now 10 games into the season and Ipswich Town sit 13th in the table. Is that going to be the club’s level for the rest of the season?

Police in Ipswich are cracking down on anti-social behaviour in Christchurch Park, after reports of drug users and heavy drinkers in the area.

The first layers of paint concealing one of Carl Giles’s most important pieces of artwork have been scraped away – but it is still too early to tell if it can be salvaged.

A project that has seen an unkempt woodland transformed into an outdoor learning space has been awarded a £6,000 grant.

Police have launched a search for a missing Suffolk schoolgirl.

Today schools, care homes, mum’s groups and office all over Suffolk have been brewing up for Macmillan’s World’s Biggest Coffee Morning.

Most read

Most commented

HOT JOBS

Show Job Lists

Topic pages

Streetlife

Newsletter Sign Up

MyDate24 MyPhotos24