One often overlooked part of training for beginner marathoners is nutrition. In our previous blogpost we touched upon the importance of carbo-loading prior to your long runs. However, although carbs are a key element in fueling your muscles, it would be wrong to only eat food high on carbs. Protein intake should be another pilar in your nutritional plan because it helps to build stronger muscles which will be necessary to carry the weight and develop a proper running form.
Recently I've started venturing into the world of strength training for my overall well-being and the positive effect it has in injury prevention during my runs. I'm a bit hooked on circuits workouts because they help me stay strong by training at home using only body weight or dumbells. It's a win-win situation because of my busy schedule and not having to stress about going to the gym. I reserve gym sessions when I powerlift and have started getting coaching advice from my mates at Irishladiespowerlift.
I know most of you struggle to find time to decide on what to eat during your marathon; this is why I wanted to suggest one meal plan that could be used for anyone currently needing proper protein intake.
The following meal plan was shared with me and is courtesy of Irishladiespowerlift. These are good recipes for people training for a marathon as well as those doing strength training!
Protein packed salmon and egg salad
What you need:
- 2 Salmon Cutlets ( make sure to remove the bones)
- 4 free range eggs
- Mixed leaves
- Cherry tomatoes
- pinch of salt and pepper
Preparation:
1. Quarter fill a deep wide pot or pan with water and bring to the boil. Add a pinch of salt and pepper.
2. Place the salmon cutlets into the boiling water, reduce the heat and let it simmer for ten minutes. Check if the salmon is cooked. Once the salmon has cooled down, you can cut them into small pieces.
3 . Boil your eggs and remove the shells and cut them into 4 pieces.
4. Wash and dry the mixed leaves and wash the tomatoes and cut them in halves.
5. Use extra virgin olive oil, lemon juice, and crushed garlic to make a nice healthy dressing.
6. Place all the ingredients in a bowl and add your dressing over your salad.
For other yummy ideas such as Tasty chicken meatballs and Blueberry delight, hurry up to: 3 recipes for female powerlifters
Enjoy!
