I’m so glad you all enjoyed the last Marathon Nutrition post on Hydrating! It was great to hear from all the runners out there! 🙂 This week it’s all about how and what to eat prior to your marathon (or other long, intense race).
Eating for a marathon can be hard to balance at times but with a few simple tips, you can be fueling for your running best!
Week Before Marathon:
- Time to start increasing carbohydrates a bit – you want carbohydrates to make up about 60-70%
- If you have been trying to lose weight throughout your training – and not replacing all of the calories that you are burning off – this is the time to increase calories a bit to ensure you are getting enough energy
Day Before Marathon and Day Of:
- Continue to increase carbohydrates to about 60-70%
- Decrease gassy foods
- Eliminate anything that might cause an upset stomach (like dairy, greasy foods, etc.)
- Eliminate alcohol
- Eat meals you’ve eaten before throughout training! This is not the time to try something new!
- Increase fluids so you go into the race hydrated
- Breakfast should be about 200 grams of carbohydrates
- Eat high glucose food like gels, gatorade, etc. so that your body can use the fuel right away
- Again, SO IMPORTANT to train with whatever you are going to use that dayso you know how your body handles it
- Important to have a meal/meals that include protein and carbohydrate after race
- Continue to hydrate with water! (I think a lot of marathoners enjoy a drink after a race, anyone?)
- I don’t know about you, but I would definitely treat myself for running that far! 🙂
Runners – what would you add?
- Sample Meal Plan