📊 Hypertension food breakdown (Source)
Marathon training requires a diet that supports both your stamina and your cardiovascular health. Eating strategically to control hypertension while meeting your energy needs can be crucial for both training effectiveness and long-term health. The right balance of nutrients keeps your blood pressure stable and your legs moving.
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Preparing for a marathon requires a diet that supports both your cardiovascular health and your endurance training. The hypertension diet plan for marathon training blends ample carbohydrates for energy with lean proteins and heart-healthy fats to ensure sustained performance. Foods are selected to maximize energy levels while keeping sodium intake low to maintain healthy blood pressure levels.
This diet plan is a crucial part of your training regimen, helping you reach peak performance without compromising your heart health. Adequate hydration and timed meals are key components of this strategic dietary approach.
A low-salt diet can prevent hypertension in people who don't have it and help reduce blood pressure in those with high blood pressure.
Marc Gillinov, M.D., Steven Nissen, M.D.
The hypertension diet plan for marathon training balances carbs and proteins to fuel long-distance running while managing blood pressure. It emphasizes nitrate-rich beets and leafy greens to improve oxygen delivery to muscles. Omega-3-packed fish and chia seeds support heart health and reduce inflammation, while potassium-rich foods prevent cramping during intense training.
Marathon training on a hypertension diet means fueling up without overspending. Cheap whole grains like brown rice and oats are great energy sources. Lean proteins like chicken thighs, canned salmon, and eggs pack a nutritional punch without costing a fortune. Buy fresh fruits and veggies in season and freeze extras for smoothies or stir-fries. Prepping big batches of meals like veggie-packed chili can keep you running strong all week.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
