{"id":78800,"date":"2017-05-29T11:07:37","date_gmt":"2017-05-29T09:07:37","guid":{"rendered":"http:\/\/deploy.frankfurt-marathon.com\/?page_id=78800\/"},"modified":"2017-05-29T11:07:37","modified_gmt":"2017-05-29T09:07:37","slug":"nutrition10","status":"publish","type":"page","link":"https:\/\/www.frankfurt-marathon.com\/en\/preparation\/nutrition\/nutrition10\/","title":{"rendered":"Nutrition10"},"content":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces”][vc_column][dhsv_vc_header bgimage=”76937″ headline=”The optimal body weight for a marathon” subline=”by Dr. Katrin St\u00fccher”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content_no_spaces”][vc_column][dhsv_vc_menu_list][\/vc_column][\/vc_row][vc_row][vc_column width=”2\/3″][vc_column_text]\u201cUntil my marathon, I have to lose a couple of kilos!\u201d or \u201cI notice every extra kilo when I\u2019m out running!\u201d.\u00a0 Those are the sentences that you hear quite often by long-distance athletes.\u00a0 But the question lingers, what is the optimal body weight for a marathon, or is there even an optimal body weight one can have for a marathon?<\/p>\n

Whoever runs the 42,195 km by a marathon has to carry his or her body weight the whole distance.\u00a0 That is why is it logical, that the light you are, the faster you are.\u00a0 A study by the American scientist Paul Vanderburgh proved that by every kilo less weight, is 2.5 seconds won per kilometer.\u00a0 Also, by weight reduction one maximizes the oxygen intake (VO2max), one of the most important parameters for running.\u00a0\u00a0 This means, the less weight you are carrying, the most oxygen your body can take in by every breath.\u00a0 But be careful, weight is not weight!\u00a0 By cutting down your weight, many runner risk muscle loss, because they do not provide their muscles with enough energy.\u00a0 By not providing their muscles with enough carbohydrates, it leads to running on an empty tank.\u00a0 Your body needs the necessary energy for body cleansing protein that the muscle cells or the immune system produces.\u00a0 Next to the glycogen storage, the protein and functions structure would be break down, which leads to a higher change of infection and a weaker immune system (immune suppression).\u00a0 If the glycogen storage cannot be filled up due to insufficient carbohydrate fueling, your performance levels will sink by intense activities.\u00a0 If the need from protein is not covered, you can damage the functions structure suck as muscles, immune system, skeletal etc. no longer built up e.g. no regeneration.\u00a0 All in all, the body will be weakened and the trainings and competition stress will no longer have a positive effect.\u00a0 Instead, the body goes into survival mode and starts to burning muscle as energy.<\/p>\n

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Taking a closer look at Paul Vanderburgh\u2019s study, made it clear, that just by reducing weight alone leads to the loss of muscle.\u00a0 Through improving one\u2019s condition, it\u2019s important to have a higher percent of muscle by a small body weight.\u00a0 During his tests, Vanderburgh made the Thesis:\u00a0 Whoever wants to lose weight and wants to be faster, has to lose fat and should not lose muscle mass.\u00a0 In addition to this, you shouldn\u2019t be under the minimum Body Mass Index (kg\/m2) of 18,9, otherwise it can lead to being severely underweight (Anorexia).<\/p>\n

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Another deciding point in the marathon training, is that through weight loss alone, one cannot achieve the optimal performance.\u00a0 You shouldn\u2019t incorporate weight loss during the trainings phase where you are training in a high intensity or stress.\u00a0 The optimal performance generation is always the main priority in order to reach your marathon goal and to finishing your marathon training feeling great.<\/p>\n

If you want to optimize your marathon weight, there are a few things you have to take into consideration.\u00a0 One being, giving yourself enough protein and carbohydrate, so that you don\u2019t risk muscle loss, this is one of the highest priorities.\u00a0 At the end of the day, it\u2019s not about your weight goal, it\u2019s about the marathon time and this can only be reached through properly trained muscles and a healthy and injury-free marathons training.\u00a0 That is why it is imperative to try and reach your optimal marathon weight.\u00a0 To find out your optimal marathon weight, you can use a bioelectric- impedance- analysis and an individual nutrition strategy plan.[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][dhsv_vc_button link=”url:https%3A%2F%2Fwww.frankfurt-marathon.com%2Fvorbereitung%2Fernaehrung%2F|title:Zur%C3%BCck%20zur%20%C3%9Cbersicht||” full_width=”yes” style=”btn-default”][dhsv_vc_teaserbox title=”erfolgreich-essen.de” image=”3145″ link=”url:http%3A%2F%2Fwww.erfolgreich-essen.de||target:%20_blank|”][\/vc_column][\/vc_row][vc_row][vc_column width=”2\/3″][vc_column_text]DAS K\u00d6NNTE SIE NOCH INTERESSSIEREN…[\/vc_column_text][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row][vc_row][vc_column width=”1\/3″][dhsv_vc_teaserbox title=”Ohne Dixi oder Magenproblemen zur Bestzeit” image=”3101″ link=”url:https%3A%2F%2Fwww.frankfurt-marathon.com%2Fvorbereitung%2Fernaehrung%2Fohne-dixi-oder-magenproblemen-zur-bestzeit%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/3″][dhsv_vc_teaserbox title=”Mit morgendlichen N\u00fcchternl\u00e4ufen zum Sieg?” image=”3107″ link=”url:https%3A%2F%2Fwww.frankfurt-marathon.com%2Fvorbereitung%2Fernaehrung%2Fmit-morgendlichen-nuechternlaeufen-zum-sieg%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row][vc_row][vc_column width=”2\/3″][vc_tta_accordion active_section=”99″ collapsible_all=”true”][vc_tta_section title=”Autor: Katrin St\u00fccher” tab_id=”1475075478077-e78cd339-71f8ca0c-cebf”][vc_row_inner][vc_column_inner width=”2\/3″][vc_column_text]Katrin hat ihre Leidenschaft zum Beruf gemacht. Als studierte Ern\u00e4hrungswissenschaftlerin und durch ihre derzeitige Doktorarbeit in der Sportwissenschaft ist sie die ideale Ansprechpartnerin f\u00fcr alle Fragen rund um die richtige Ern\u00e4hrung im Trainingsalltag und im Wettkampf von Ausdauersportlern<\/b>. In ihrem Kundenstamm sind bereits zahlreiche Erfolgsgeschichten von Podestpl\u00e4tzen bei Marathons, Ironmansiegen bis hin zu Podestpl\u00e4tzen bei der Ironman Weltmeisterschaft auf Hawaii vertreten.<\/p>\n

Die studierte Ern\u00e4hrungswissenschaftlerin ist selbst begeisterte L\u00e4uferin und Triathletin<\/b> und wei\u00df aus erster Hand, worauf es im Trainingsalltag und am Wettkampftag selbst ankommt.<\/p>\n

Unter www.erfolgreich-essen.de<\/a> <\/b>bietet die Darmst\u00e4dterin ihren Kunden ein breites Leistungsspektrum rund um die optimale und individuelle Ern\u00e4hrung an. Insbesondere bei Vorerkrankungen oder immer wiederkehrenden Magen- und Darmproblemen im Trainings- und Wettkampfgeschehen ist Katrin die ideale Ansprechpartnerin und wei\u00df genau, an welchen Stellschrauben sie drehen muss, damit Sport und Ern\u00e4hrung im Einklang zueinander stattfinden k\u00f6nnen.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”5192″][dhsv_vc_caption text=”Katrin St\u00fccher (Foto: JFQPhotos)”][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][\/vc_column][vc_column width=”1\/3″][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row full_width=”stretch_row_content_no_spaces”][vc_column][dhsv_vc_header bgimage=”76937″ headline=”The optimal body weight for a marathon” subline=”by Dr. Katrin St\u00fccher”][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content_no_spaces”][vc_column][dhsv_vc_menu_list][\/vc_column][\/vc_row][vc_row][vc_column width=”2\/3″][vc_column_text]\u201cUntil my marathon, I have to lose a couple of kilos!\u201d or \u201cI notice every extra kilo when I\u2019m out running!\u201d.\u00a0 Those are the sentences that you hear quite often by long-distance athletes.\u00a0 But the question lingers, what is the ganzen Artikel lesen…<\/a><\/p>\n","protected":false},"author":707,"featured_media":0,"parent":21755,"menu_order":36,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"yst_prominent_words":[5864,9578,9551,9590,9557,9563,6791,9587,9572,9581,6818,9569,9548,4667,9575,9398,9560,9566,9584,9554],"class_list":["post-78800","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/pages\/78800","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/users\/707"}],"replies":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/comments?post=78800"}],"version-history":[{"count":1,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/pages\/78800\/revisions"}],"predecessor-version":[{"id":78806,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/pages\/78800\/revisions\/78806"}],"up":[{"embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/pages\/21755"}],"wp:attachment":[{"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/media?parent=78800"}],"wp:term":[{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/www.frankfurt-marathon.com\/en\/wp-json\/wp\/v2\/yst_prominent_words?post=78800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}