What should a marathon woman's diet look like? See an example menu for a long-distance runner, prepared by a nutrition physiologist - Iza Czajka.

The diet of a woman competing in marathonsshould be rich in good carbohydrates and protein, and low in fats.

Breakfast (660 kcal): porridge with apple and raisins

Ingredients: a cup of oatmeal soaked in water overnight, ½ cup of skimmed or almond milk, a tablespoon of honey, ¼ cup of raisins, grated apple.

Heat the flakes in the microwave, pour the milk into them and add the honey, mix with the raisins and grated apple.

Nutritional value:

16 g protein, 128 g carbs, 6 g fat

Snack (190 kcal): cereal bar

The cereal bar is rich in carbohydrates and low in fat.

Sample Nutritional Value:

4 g protein, 29 g carbs, 6 g fat, 2 g fiber

Lunch (685 kcal): sandwich with hummus, cold cuts and lentil cream

Ingredients: whole grain bread (2 slices), humus (2 tablespoons), turkey sausage 100 g, a leaf of lettuce, a few cherry tomatoes, lentil cream soup (300 ml), a glass of apple or orange juice.

Nutritional value:

39 g protein, 109 g carbs, 11.5 g fat, 14 g fiber

Snack (285 kcal): banana toast

Ingredients: whole grain toast (2 slices), a tablespoon of peanut butter, ½ tablespoons of honey, sliced ​​banana.

Brush the toasts with butter and honey, put on each banana slices and sprinkle with cinnamon.

Nutritional value:

10g protein, 60g carbs, 4g fat, 5g fiber

Dinner (1000 kcal): pasta with vegetables and meat

Ingredients: cooked whole grain pasta (1½ cup), roasted turkey breast (100 g), sliced ​​sun-dried tomatoes, a cup of spinach (blanched and heated with a spoonful of olive oil and garlic).

Mix ingredients on a plate, season with s alt and pepper, sprinkle with Parmesan cheese.

Nutritional value:

44 g protein, 163 g carbs, 10.5 g fat, 18 g fiber

Before going to bed (130 kcal): cocoa cocktail

Mix 2 dates, 2 tbsp cocoa and ½ cup of skimmed or almond milk

Nutritional value:

5g protein, 28g carbohydrate, 0g fat, 1g fiber

Category:

Diets for active people