Expert Speak: The right way to eat while you are training for marathon

In the March, over 40 races have been scheduled over different parts of the country. So, it won't be wrong to say that March is the season of marathons, right? Running a marathon is not an easy task. It requires rigorous fitness training for months and necessitates strict monitoring of diet. Ritika Samaddar, Regional Head of Dietetics, Max Healthcare, Delhi, tells you what you should eat to be marathon-fit. According to her, carbohydrate should form the most integral part of your diet, if you are gearing up for a marathon. "One will have to include good quality of carbohydrate in the diet.Your body needs carbohydrate while getting ready for an endurance sport like running. But remember, it has to be the good quality carbohydrate. So, you need to opt for complex carbs which you will get from your basics: Rotis, rice, dalia, oats, breads. Avoid simple carbohydrates like sugar, processed foods, and too much of juices, because they'll only give you the spikes and lows which won't be very beneficial on the day of the run," she says. She also says that protein is a vital nutrient for runners. It can help strengthen their muscles, keeps injury at bay and allows speedy recovery after the marathon. Furthermore, it is also essential for generating mitochondria, the rod-shaped organelles which tend to fuel your cell's metabolic activities. Watch out the full video for more tips. Happy running!