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    Marathon Eating and Supplementation Guide

    Uploaded by

    Ahmed
    This document provides guidelines and recommendations for nutrition and supplementation to support marathon training and recovery. It recommends consuming a diet high in lean proteins, healthy carbs and fats, staying hydrated with water and electrolyte supplements. Specific meal plans and snacks are outlined, emphasizing protein intake and Trulean supplements to fuel workouts and promote muscle recovery and overall health. Healthy fat and protein sources are also listed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Marathon Eating and Supplementation Guide

    Uploaded by

    Ahmed
    22 views9 pages
    This document provides guidelines and recommendations for nutrition and supplementation to support marathon training and recovery. It recommends consuming a diet high in lean proteins, healthy carbs and fats, staying hydrated with water and electrolyte supplements. Specific meal plans and snacks are outlined, emphasizing protein intake and Trulean supplements to fuel workouts and promote muscle recovery and overall health. Healthy fat and protein sources are also listed.

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    This document provides guidelines and recommendations for nutrition and supplementation to support marathon training and recovery. It recommends consuming a diet high in lean proteins, healthy carbs and fats, staying hydrated with water and electrolyte supplements. Specific meal plans and snacks are outlined, emphasizing protein intake and Trulean supplements to fuel workouts and promote muscle recovery and overall health. Healthy fat and protein sources are also listed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    22 views9 pages

    Marathon Eating and Supplementation Guide

    Uploaded by

    Ahmed
    This document provides guidelines and recommendations for nutrition and supplementation to support marathon training and recovery. It recommends consuming a diet high in lean proteins, healthy carbs and fats, staying hydrated with water and electrolyte supplements. Specific meal plans and snacks are outlined, emphasizing protein intake and Trulean supplements to fuel workouts and promote muscle recovery and overall health. Healthy fat and protein sources are also listed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 9

    What you eat and how you supplement can make a huge difference in your

    marathon training, recovery and performance. Down below is a guideline


    along with an example daily meal plan and supplementation guide to help
    youget the most out of your training and recovery so that you can crush
    your 6 Week Marathon Challenge.

    MEAL CRITERIA
    ► Each meal should consist of a lean protein source, healthy starchy carbs,
    fibrous green vegetables as well as healthy fat sources are recommended
    (avocado, fish oil, olive oil)

    ► Water and proper hydration of at least a gallon of water each day is a


    strongly recommended goal. Add Trulean Everyday Fit to your water to
    increase hydration and replenish electrolytes and minerals.

    ► Eat 3-4 times per day. 3 square mea Is and l-2 high protein snacks or
    protein shakes to help with muscle recovery. As a rule of thum b, you will
    want to take in one gram of protein per pound of desired body weight.
    SUPPLEMENT RECOMMENDATIONS:

    ► In order to ensure proper fuel, recovery and performance proper


    nutritional supplementation is strongly recommended

    ► Trulean supplements are extremely encouraged to ensure proper


    protein, micronutrient, and hydration. Trulean's supplements will not
    only boost your energy, mood, and metabolism but also provide the
    essential micro and macro nutrients to properly fuel your workouts
    and recoverywhile being completely completely natural, free of sugar
    and artificial sweeteners.
    ► To aid in all day energy and hitting daily micronutrient demands
    Trulean Super Greens is going to be your s ource of high-quality greens.
    Trulean Super Greens contains 70 organic vegetables to give you the
    energy and gut health you need for the day.

    ► Trulean's Everyday Fit hydration formula ens ures that you will stay
    hydrated all day long. Everyday Fit is packed with the essential minerals
    and electrolytes that your body demands during hard training.

    ► For proper mus cle rebuilding and recoveryTrulean's all-natural Whey


    Protein is going to be the backbone of your supplementation.
    Each scoop gives you 27 grams of high-quality whey protein and the
    amino acids to help with muscle recovery.
    HEALTHY FAT SOURCE
    RECOMMENDATIONS:
    ► Fatty fish (Salmon)

    ► Whole eggs

    ► Duck

    ► Avacado

    ► Nuts (whole almonds or cashews)


    Keep these limited

    ► Olives

    ► Pumpkin Seeds

    ► Cod - Lunch/Dinner

    ► Lean grass fed beef

    ► MCT oil

    SNACK OP TIONS:
    ► TruLean Grass Fed Whey Protein Shake

    ► Berries

    ► Reduced f at, fat free milk or goat milk

    ► Fat free jerky

    ► Fat free or whole f at Greek yogurt (no added sugar)

    ► Veggies and hummus dip

    ► Canned tuna

    ► Hard boiled eggs

    ► Fat free cottage cheese

    ► Nuts

    DAILY MEAL EXAMPLE:


    Breakfast/snack

    ► Two scoops of TruLean Grass Fed Whey Protein Shake with a scoop of
    TruLean Super Greens and half a banana mixed with 70 oz of water.
    OR

    ► Half cup of oatmeal with two scoops of Trulean Grass Fed Whey Protein
    powder.

    OR

    ► Eight egg whites or five whole eggs with half cup of oatmeal or whole
    wheat toast.

    OR

    ► Lean pork tenderloin sausage with quarter cup of cut up sweet potato
    and spinach

    SNACK:

    ► Trulean Grass Fed Whey protein shake

    @TRUl EA�'.J

    0 10

    PROTEIN
    HEY ISOL E
    POST RUN RECOVERY:
    ► Trulean Grass Fed Whey Pro tein Shake with a scoop of Trulean Super
    Greens

    OR
    ► Berries and reduced fat yogurt

    OR
    ► 6-8 egg whites and a fruit smoothie

    DINNER:
    ► Salmon or cod with brown rice and asparagus

    OR
    ► Grilled chicken breast with whole wheat pasta and broccoli

    OR
    ► Lean beef quinoa and spinach

    OR
    ► Bison, sweet potato, green beans

    POST DINNER SNACK

    ► Trulean Grass Fed Whey Pro tein Shake (o ne or two scoops mixed with
    water o r fat free mi I k)

    OR
    ► Berries and fat free cottage cheese

    OR
    ► Trulean Cho co late Pudding (Half cup of lo w-fat yo gurt mixed with
    one scoop o f Trulean Cho co late Grass Fed Whey Protein)

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