Running was probably the first ‘sport’ in which we participated unintentionally. After we take our first steps, we soon start to run, putting one foot in front of the other and picking up pace. When life eventually takes over, most people slow back down. But for some, the practice sticks—they choose to train regularly and set themselves new goals and benchmarks. Some even choose to take part in marathons!
If you think marathons are just for young runners, think again. With the increasing focus on active ageing and fitness, many silvers are discovering the joy of running later in life. And those who have been running all their lives see it as a natural extension of their passion. That said, silver runners need to factor in age-related limitations when they plan and train for such gruelling events.
Responsible eating is always crucial, and never more than when you are planning to run a marathon. A well-planned diet plan that begins six months (or at least a minimum of three months) prior to the event is ideal. The first step is to stay hydrated through the day, have three small meals, and snack responsibly. Throughout your training, it is good to eat a balance of good-quality fat, protein and grains with seasonal, local vegetables, and snack on fruits that give you sustained energy.
There is a fair bit of confusion over dietary dos and don’ts before, after and during the marathon. Some suggest a high-protein diet while others recommend a carbohydrate-rich meal. The key is to not follow any fad diets but balance all the nutrients and increase the quantity according to activity levels.
By adding herbs and spices, you can reduce stress and inflammation; this will help you breathe better. Add ginger, garlic, turmeric and tulsi (holy basil) in your diet. Include lots of vegetables in every meal and a moderate amount of protein and grain. Choose grains like whole wheat, rajgira (amaranth), jowar (sorghum), ragi (finger millet), unpolished rice, potato, sweet potato and whole-grain bread. Make sure you include omega 3 as it reduces inflammation, muscle soreness and the free radical damage done from training. Also cook your food in mustard oil or cow’s ghee.
Switch to a high-carbohydrate diet three days before the marathon to maximise your body’s glycogen stores to prepare it for distance running and build endurance.
Ingredients
Method
Curdle milk to make crumbled paneer at home. Heat ghee in a pan and sauté the onion, capsicum and tomato in it. Then add the spices and sauté for a while. Add the crumbled paneer. Sauté for a while and serve hot.
Ingredients
Method
Pressure-cook the dal and set aside. Steam the beans and keep aside. Heat ghee in a kadhai and add fenugreek, cumin and mustard seeds. As it starts crackling, add curry leaves, green chillies, ginger, red chilli and turmeric powders. Add gram flour and roast for 5 minutes till it turns golden. Add dal and cook for another 10 minutes. Add half a litre of water and let it cook for 5 minutes. Add the raw okra and cook for another 5 minutes. Add salt, tamarind pulp and steamed beans. Add coriander and mint leaves. Let it cook well for 5-10 minutes. Serve hot with steamed rice.
Ingredients
For the dough
For the stuffing
Method
Mix the bajra flour, salt and enough hot water to make soft dough. Knead well, divide into 16 portions and roll out each portion into thin rotis. Mix all the ingredients for stuffing and keep aside. To proceed, spread a little stuffing on one roti. Then put another roti on top and press well to make it stick to the roti beneath. Repeat for the remaining rotis. Cook the stuffed rotis on a tawa on both sides, adding a little butter. Serve hot.
Ingredients
Method
Mash the boiled pumpkin and add to the yoghurt. Add salt, green chilli and cumin powder. Mix well and serve chilled.
Setalvad is an obesity and lifestyle disease consultant who offers diet counselling at Health for You, a wellness clinic in Mumbai, as well as online. Visit www.nainisetalvad.com for more details or write to contact.us@harmonyindia.org if you have any queries for her
Photos: 123RF.com Featured in Harmony — Celebrate Age Magazine November 2017
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