Diet Tips For A Marathon
More people than ever before are running marathons, either for personal fitness, to raise money for charities or just as a hobby. Whatever the case it is very important than any participant prepares in the right way.
This includes training, rest, and more importantly eating the right foods just before the marathon. Here are some tips to help you stay the course and maybe even win the race!
So you have done all the preparation for the marathon including the hard core training, possibly weights and even swimming for aerobic fitness. Now you are about to test that endurance.
One of the most important things to make sure you do your best on the day is to eat well both the day before, the night before and on the day of the race. In fact to really perform your optimum in a race you need to start the leading up to the race the week before.
Ensure that you eat the right amount of protein, carbohydrates and of course are still maintaining your training regime.
Here are both some general tips on what to eat, some specific snacks and some definite guidelines on foods to avoid.
Right Food Vs Wrong Food For A Marathon
#1. Carbohydrates Are Good √
Firstly, you want to eat a diet rich in carbohydrates. This can include things such as oatmeal, bread, bagels, pizza, cereal, potatoes, and of course pasta!
#2. Proteins are Essential √
The night before you run a marathon make sure you have a solid helping of fish, tofu or meat. Also make sure you eat nice and early the evening before you run. It is all about pacing your calorie intake in the lead up to the big race.
#3. Prepacked Snacks √
If you are going to a destination not in your home town, you will need to plan your meals and snacks well in advance. Label prepacked snacks and meals in advance.
#4. Avoid New Foods χ
Like any event or time when you don’t want to risk the effects of eating something strange, do not try any new foods!
#5. Eat At Frequent Intervals √
The day before is when you actually start the pacing of meals, eating every three hours.
#6. Have A Light Breakfast √
On the day of the actual marathon avoid having a huge breakfast. Instead have foods such as energy bar, bananas, bagels and a cup of milk. You want to have a solid breakfast but not one that will sit on your stomach during the race!
Alternatively a fruit smoothie is a great option for breakfast a few hours before the race. Other foods that are a good idea to eat before a marathon include yogurt, eggs and veggies, fruits and of course rice.
#7. Avoid Fried & Processed Food χ
When it comes to foods you should avoid leading up to the race, the rule of thumb is to avoid processed and fried foods although some race runners do eat pizza with low cheese content. Also since some people have issues with lactose it is best to avoid dairy products if you know this can be a problem.
Instead Half a cup of cooked Quinoa, a type of cereal grain also makes an excellent meal.
#8. Drink Lots Of Water √
It is worth noting that in the hour’s lead up to the marathon you should be drinking water moderately.
#9. Nibble During The Race √
During the race of course you should have snacks to eat to keep you sustained as well as water. Suitable foods to eat during the race include bananas, dried fruit, orange slices and gummy bear sweets.
Now all you have to do is have a good sleep and then…its on your marks, get set, go!