Getting ready for a marathon isn't just about running a lot. It's super important to feed your body the right way, too. A good race nutrition plan can really help you reach your goals instead of feeling worn out. Here’s how to create one:
Carbohydrate Loading: In the days before the marathon, eat more carbs. This helps your body store energy. Aim for about 7 to 10 grams of carbs for every kilogram you weigh.
Hydration: Start the race well-hydrated. In the week leading up to the marathon, drink enough fluids. You can tell you’re well-hydrated if your pee is clear or light-colored.
Breakfast: Eat a breakfast you are used to that is high in carbs, about 2 to 3 hours before the race. Good choices are oatmeal, bagels, or bananas.
During the Race: Plan to eat around 30 to 60 grams of carbohydrates each hour. You can use energy gels, chews, or sports drinks. It's wise to practice these during your long training runs to avoid any tummy problems on race day.
Refuel Quickly: Try to eat a mix of carbs and protein within 30 minutes of finishing the race. A good ratio is 3 parts carbs to 1 part protein. Chocolate milk or a protein smoothie works great!
Hydration: Keep drinking water and electrolyte drinks to replace the fluids you lost while running.
By using these key parts in your training, you can improve your performance, avoid hitting the wall, and have a great marathon experience. Remember, practice is important—what works in training is likely to help you on race day!
Getting ready for a marathon isn't just about running a lot. It's super important to feed your body the right way, too. A good race nutrition plan can really help you reach your goals instead of feeling worn out. Here’s how to create one:
Carbohydrate Loading: In the days before the marathon, eat more carbs. This helps your body store energy. Aim for about 7 to 10 grams of carbs for every kilogram you weigh.
Hydration: Start the race well-hydrated. In the week leading up to the marathon, drink enough fluids. You can tell you’re well-hydrated if your pee is clear or light-colored.
Breakfast: Eat a breakfast you are used to that is high in carbs, about 2 to 3 hours before the race. Good choices are oatmeal, bagels, or bananas.
During the Race: Plan to eat around 30 to 60 grams of carbohydrates each hour. You can use energy gels, chews, or sports drinks. It's wise to practice these during your long training runs to avoid any tummy problems on race day.
Refuel Quickly: Try to eat a mix of carbs and protein within 30 minutes of finishing the race. A good ratio is 3 parts carbs to 1 part protein. Chocolate milk or a protein smoothie works great!
Hydration: Keep drinking water and electrolyte drinks to replace the fluids you lost while running.
By using these key parts in your training, you can improve your performance, avoid hitting the wall, and have a great marathon experience. Remember, practice is important—what works in training is likely to help you on race day!