Tailoring Your Nutrition Plan for Marathon Day

Getting your nutrition right for marathon day is all about listening to your body and trying things out during your training. Here are some important tips I've learned on my journey:

1. Know Your Needs:

• Everyone is different. Pay attention to how your body reacts to different foods and drinks during your long runs. Writing down your thoughts can help you figure out what gives you the best energy.

2. Eat More Carbs:

• In the week before the race, eat more carbs like pasta, rice, and bread. Aim for about 6 to 8 grams of carbs for every kilogram of your body weight in the days leading up to the race. This can really help your energy levels.

3. Practice Your Race Day Snacks:

• During your training, try out the snacks you plan to eat on race day, like energy gels, chews, or bananas. This helps you avoid any surprises. Stick with foods and brands you're comfortable with.

4. Stay Hydrated:

• Drinking enough is very important. Know how much you sweat! For me, drinking between 500 to 800 mL of water or sports drinks each hour works well, but it might be different for you. Try this out while training.

5. Meal Before the Race:

• Have a familiar meal rich in carbs the night before the race, like pancakes or pasta. On race day morning, eat something light, like toast with peanut butter or a banana, at least 1 to 2 hours before you start.

6. Recovery After the Race:

• Remember to eat well after the race! Have a balanced meal that includes protein, carbs, and fats to help your muscles recover.

Finding what works for you takes time. If something isn't right, don't be afraid to change it. Happy running!