So you've been training for a marathon for quite some time. You've been following a strict regimen of carbohydrates and protein at appropriate times while avoiding sweets at all costs. But it's the morning of the big race. What do you eat to help you get through this long-distance run?
It's important to eat properly throughout training, of course, but most importantly the entire week before your race. Doing so will help you perform your best on race day.
Your diet should be 60% to 70% carbohydrates the week before your race. Good sources of carbs include fruits and vegetables, whole grains, cereals & pastas.
Limit your intake of foods high in fat the week before your race. Fatty foods may satisfy hunger cravings, but they leave your muscles feeling weak.
Monitor your calories. Tapering the week before your race means you're running less each day than normal. Although you want an adequate caloric intake to fuel your muscles, don't over-indulge!
Avoid alcohol. A glass of wine isn't going to kill you, but save the Celebration Drinks until AFTER your marathon!
Within 24 hours of your marathon? Don't eat high-fiber foods like beans, broccoli, bran and flax cereals, which can cause excessive gas.
The morning of your big race isn't the time to experiment with a new breakfast. Eat a 300-400 calorie high carb breakfast, such as a bagel and a banana, two to three hours before the big race. Many runners will take an energy gel immediately before race time to top off the fuel tank
Fluids, fluids, fluids. Make sure you fill your body with them the morning of the race.
Coffee drinker? OK, follow you normal routine. However, do keep in mind that coffee can act as a diuretic.
What you eat pre-race is essential to your marathon success. Make sure you eat the right foods - and enough - to give your body enough energy to carry you to the finish line.
Author Resource:-
Mary Button is the co-founder and CFO of RaceReady, an online retailer of running and marathon apparel, including running shirts and running shorts Mary is an avid cross-trainer these days. She has completed numerous marathons and half marathons. She qualified for the US Olympic Marathon Trials in 1996 and again in 2000, when she was 40 years old. Her marathon Personal Record is a 2:42.
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