Good Reads

Ever wondered how important nutrition can be for your run? Aiming for the target means much more than Just working out Along with the training, you need to plan your nutrition well to avoid hitting the wall and complete the run.

A well-balanced diet and adequate hydration will talke you a long way! Here are some interesting reads to help understand how your nutrition needs are different and how to complete them. Find out how to fuel up your training as well as identify the right nutrition before, during and after the run.

Nutrition for the First-Time Runners

You have finally decided to run your first marathon. Your first run is an exciting event; however, because the race day is near, it is important that you are well prepared.

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Inadequate Nutrition Can Be a Setback to Your Performance

It is a known fact that ‘food has a huge influence on physical capacity’! Thus, a good nutrition is important when gearing up for a marathon.

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Running the Vegan Way

For a vegan, primary nutrition is obtained from plant-based foods. Although the diet is rich in fibre and low in unhealthy fats, following a strict diet devoid of animal products may limit the intake of calories and certain nutrients.

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Nutrition During the Tapering Phase

You are right there, finishing off the trainings with tired legs, hitting the track with practices, sweating it out to make new records each day.

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Nutritional Considerations for Female Runners

Nutrition remains a key factor for a runner’s performance. However, when it comes to males and females, the ‘one-size-fits-all’ rule certainly cannot be applied.

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Power Up Your Immune Health This Marathon

In simple words, immunity is the body’s defence mechanism to fight against various diseases and infections.

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Building A Healthy Snacking Habit

Running a marathon requires a comprehensive nutritional approach to support your performance and endurance. The regular 3-meals-a-day eating pattern is not recommended for a marathon runner.

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Dietary Considerations for People With Special Needs Running the Marathon

If you are participating in a marathon and have gluten sensitivity or lactose intolerance, you may need to follow a specialised diet to obtain the required nutrition.

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Know Your Fats

Did you know that fats too act as a source of energy like carbohydrates, more so during exercise? They help increase the amount of energy you can generate and also reduce the expenditure of glycogen (the reservoir of glucose) during your long runs.

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Make the Right Carb Choices! Glycemic Index Versus Glycemic Load

Carbohydrates act as a fuel to keep you going. However, various food sources provide different quantity and quality of carbs. It is important to understand the 2 technical terms that govern their nature: glycemic index (GI) and glycemic load.

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Breakfast for Runners: The Essential Kick-Start to the Day

Breakfast is termed as the ‘most important meal of the day’. Ever wondered, why? It is because breakfast is the first meal that breaks your overnight fast and replenishes your body to get going for the day.

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Nutrition for the Vegetarian Runner

A vegetarian diet is a healthy choice that can provide most of the necessary nutrients to stay healthy and fit.

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How to Eat Right When Out?

What you eat has a direct influence on your performance during the marathon. Eating healthy is very important, irrespective of your location.

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How Much is The Right Amount For Me?

Portion is the amount of food you choose to eat at one time. Portion Guidance™ helps you choose the right amount of food containing all the key nutrients in optimal proportions to perform well.

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Read The Food Labels And Know What You Are Eating

Reading food labels and interpreting all the on-pack information can be a daunting task. Here are some pointers to help you read and interpret the information on food labels.

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Foods to Be Avoided

As a runner, you may be aware of the importance of good foods that provide you the right nutrition.

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Salt Loading

In a high-endurance physical activity like a marathon, we are well aware of the importance of the key nutrients such as carbohydrates, proteins, fats, vitamins and minerals, which is quite appreciable.

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Assess Your Hydration Status to Support Your Run

Training and exercise is an important part of your marathon preparation. However, while training there is an increase in your internal body temperature as well as loss of fluids and electrolytes, leading to dehydration.

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Diversify Your Food Choices to Support Your Run

As a runner, you need quality nutrition from diverse foods to help boost your performance.

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Limit your Fats, Salts and Sugars!

Our taste buds love foods, which are loaded with sugars, salts, trans fats and saturated fats.

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For a Hassle-Free Performance, Your Gut Health Counts

Gut health plays an important role in maintaining overall good health as the digestive system forms the core of the body’s functioning.

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Special Foods to Hit the Mark

It is a well-known fact that food is an important factor to perform better and recover soon.

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Importance of Carb Loading For Runners

As a runner, you know the importance of glycogen stores (reservoir of glucose) that are vital to support the performance levels.

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Protein Intake and Performance for Runners

Proteins are vital to up your marathon game as they are needed for muscle development and repair.

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Nutrition for Runners: The whys!

Running the race can be an overwhelming experience, especially if you’re planning to take on the entire marathon for the first time.

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