So we have shared the nutritional advice of what to eat and drink when you are running a marathon, but here are some practical tips to take on board the day before and on the day of the marathon
FUEL CAN MAKE OR BREAK YOUR MARATHON
GASTRO SYMPTOMS ARE COMMON SO HERE ARE A FEW DO’S AND DONTS
The Day Before the Marathon
Fuel those muscle (build up your glycogen stores: energy stores)
- Eat more starchy foods than normal – bread, pasta, rice or other carbs
- Avoid high fibre foods
- Less protein
- Less fat
- Eat smaller meals every couple of hours even up until bed time
- Add salt or soy to your food – you will need enough sodium to prevent muscle cramps, and also help keep your sodium (salt levels up) which you lose in sweat
- Keep hydrated – you should really do this the week before the race. Your cells and your body is made up of water, don’t start the marathon dehydrated. Drink 6-8 glasses a day
- Don’t drink alcohol the day before the race – it can upset your gut and also disturb your sleep
- Avoid greasy, fatty rich foods to avoid a tummy upset. Fat is not fuel. Stick to pasta or rice with a simple sauce or stock cubes for that added sodium
The Morning of the Marathon
- Eat 3-4 hours before race time to help you digest – keep you sugar levels steady and stop you feeling sluggish
- Avoid high fibre foods
- Mix Protein & Carbs
- Eggs with Toast
- Peanut butter on toast
- Porridge with milk
- Have your normal caffeine – tea or coffee are not bad for you and research shows that a small amount of caffeine before a race can improve your performance. Don’t have too much or it will upset your bowel and make you anxious
- Fluids – sip around 500mls of water 3-4 hours before you start
- Water have 150-300ml or a sports drink or an energy gel half an hour before
Do look back at our earlier Marathon Nutrition article on how to manage your sugar levels during the run
- – don’t forget to stock up on your jelly beans, jelly babies, sports gels and water
KEEP HYDRATED
PRIORITISE LOW FIBRE, STARCHY FOODS AND CARBS
GET READY TO SHINE!!!
WE WILL BE THERE SUPPORTING DR PIXIE AND ALL YOU FABULOUS RUNNERS