TCS World 10K Event Helpline No.: +91 80 4173 99 55 (Monday to Saturday, 10 am to 7 pm)

1. Keep hydrated

Drink eight glasses of water per day, and make sure to keep sipping water exercising.

2. Decrease or eliminate junk food

It supplies empty calories, excess fat and sodium, sugar and food additives.

3. Feed your muscles

They need energy to work, and their main energy source is glycogen. Carbohydrates are your best source of glycogen.

4. Eat 5 to 6 grams of carbohydrates per kilogram of body weight to supply adequate glycogen to muscles.

5. Choose healthy sources of carbohydrates.

Eat fruits, salads, pasta, cereals and whole-grain breads. They not only provide carbohydrates, but are packed with fibres, vitamins and minerals.

6. Check with a professional trainer or nutritionist to assess whether you need extra protein

If you are training vigorously, extra protein may be worth considering. The added amount is usually small, even for professional athletes.

7. Eat a healthy, well-balanced diet.

The USDA’s (United States Department of Agriculture) Food Guide Pyramid suggests three to five servings of vegetables and two to four servings of fruit every day.

8. Make sure to get fat in your diet

Even if you are on a weight loss program, polyunsaturated and monounsaturated fats are better for you than saturated. The recommended amount is no more than 30 percent of your total intake of calories.

Disclaimer: You are advised to take the suggestion of a nutritionist, who will guide you depending on your health and medical condition, prior to undertaking a diet. The above are only advisory.

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