Nutritional Needs for Marathon Running and the Function of Amino Acids | Nutritional Strategies to Support Endurance, Muscles, and Joints
SPORTS
Nutritional Needs for Marathon Running and the Function of Amino Acids | Nutritional Strategies to Support Endurance, Muscles, and Joints
To run long distances, it is important to store energy in your body and to be in top condition when you reach the starting line. After you reach the finish line, you will need to take care of your overworked leg muscles.
Here we will explain the abilities required of marathon runners and introduce the functions of the amino acids that support them.
The relationship between nutrition and amino acids for improving marathon endurance
How to efficiently replenish carbohydrates during a marathon
The key to achieving your target time is to adequately replenish your carbohydrate energy source. We recommend taking 1-4g of carbohydrates 60-240 hours before exercise (for a person weighing 60kg). Furthermore, it is more effective to take 1-30g of carbohydrates per hour frequently during exercise, rather than taking it all at once.
The amino acids "alanine" and "proline" help the body efficiently store carbohydrate energy, helping to maintain endurance.
Amino acid function for increased endurance
Key points for utilizing lipids as an energy source during a marathon
In order to increase endurance, it is important to efficiently use not only carbohydrates but also lipids. To do so, it is necessary to improve the condition of mitochondria in the muscles, which convert lipids into energy.
Cystine, an amino acid, enhances mitochondrial function by protecting mitochondria from oxidative stress.
Amino acid care to protect joints and tendons
Daily care is important to prevent knee and tendon problems
It is said that when running, the knees are subjected to an impact of about 1.5 to 5 times the body weight, and many runners suffer from problems with their tendons and joints.
Six specific amino acids support joints by improving pain, stiffness, and discomfort in the knee joints.
Key points for taking amino acids to speed up muscle recovery
How to quickly recover from muscle fatigue after a marathon
The key to a marathon is to properly complete your daily training. That's why daily conditioning is important so that you can complete your training as planned. To do this, it's important to rest after each day's training and take in nutrients (protein, amino acids) to recover torn muscles.
In particular, the essential amino acid leucine, which is rich in leucine, is effective in muscle recovery.
Experts discuss nutrition strategies and conditioning for marathons
A conversation between a CSCS qualified coach and a certified sports nutritionist
An interview with Watanabe Ichiro, who works as a strength and conditioning coach both in Japan and overseas, and Tazawa Azusa, a certified sports nutritionist.
![[Special Discussion] Marathon Part 1: Training and diet to maximize performance](https://sports-science.ajinomoto.co.jp/wp-content/uploads/2021/11/interview01_main01-1.jpg)
An interview with Aikawa Takahiro, who is in charge of conditioning for a famous high school's track and field team and a corporate marathon team, and Nakayama Nanako, a certified sports nutritionist who works as the exclusive nutritionist for a university marathon team.
![Above all, it is important to be aware of your condition every day / Track and field Middle and long distance Part 1 [Amino Acid Sports Nutrition Science Lab Special Discussion]](https://sports-science.ajinomoto.co.jp/wp-content/uploads/2023/10/interview10_main01.jpg)
The ability required for marathon running and the function of amino acids
| Qualities required for a marathon runner | Functions of Amino Acids |
|---|---|
| Carbohydrate intake is important for continuing long distance running. | "Alanine" and "proline" help the body efficiently store carbohydrate energy and are useful for maintaining endurance. |
| In order to increase endurance, it is necessary to train the body so that it can use lipids in addition to carbohydrates. | "Cystine" helps utilize lipids for energy. |
| When running, your knees are subjected to an impact of about 1.5 to 5 times your body weight, so care is required. | Six specific amino acids are effective in relieving knee pain, stiffness, and discomfort. |
| After a marathon, your muscles are damaged and need several days to recover. | The essential amino acid "leucine," which is rich in the compound, helps speed up muscle recovery the next day. |
We are releasing a checklist to help you with your condition, the second part of the interview article, and the video of the interview to members only! Please make use of them.
![[Special Discussion] Marathon Part 2: Proper conditioning enhances peak performance](https://sports-science.ajinomoto.co.jp/wp-content/uploads/2021/11/interview01_main02.jpg)
