A marathon is a long-distance race, typically 26.2 miles long, run by athletes. It requires a lot of energy, so it’s essential to fuel your body properly before the race.
This article will teach you what to eat before a marathon, the morning of the race, and during the race so you can perform your best on race day.
What to Eat Before a Marathon: 1 Week Out
Decrease your mileage and focus on eating plenty of carbohydrates
You don’t want to overload your system with food the week of the marathon, but you do want to make sure you’re taking in enough carbs. The week before the race, aim to eat around 70% of your daily calories.
This will decrease your mileage and allow your body to focus on running the marathon rather than digesting food.
Your diet should be focused on carbohydrates. Try to eat around 50-60% of your daily calories from carbs.
This will provide your body with the energy it needs to run a marathon. Some good sources of carbs include fruits, vegetables, whole grains, and legumes.
Focus on Hydration
In addition to eating correctly, you need to make sure you’re hydrated. Drink plenty of water and other fluids in the days leading up to the marathon.
You should also avoid drinking too much caffeine and alcohol, as they can dehydrate you.
Watch Your Weight
It’s essential to maintain your weight in the week leading up to the marathon. If you lose or gain weight, it can affect your performance.
Try not to change your diet too drastically in the week leading up to the marathon.
Eat Low-Fat Foods
In the days leading up to the marathon, try to eat low-fat foods. This will help your body digest food more efficiently.
Some good low-fat foods include fruits, vegetables, whole grains, and lean proteins.
What to Eat on the Morning of the Marathon
Don’t eat a lot on the morning of the marathon
You don’t want to overload your system with food before the race. Eat a light breakfast about 2-3 hours before the marathon.
Choose something easy to digest and won’t make you feel bloated.
Some good options include;
Drink Plenty of Fluids
In addition to eating breakfast, make sure you drink plenty of fluids. Drink water, sports drinks, and other electrolytes in the hours leading up to the marathon.
You should also avoid drinking too much caffeine and alcohol.
What to Eat the Night Before the Race
Moderate your carbohydrate intake
The night before the marathon, you should moderate your carbohydrate intake. Eat around 50% of your regular calories.
This will help you digest food more easily on race day.
Some good options include pasta, rice, and bread.
Avoid fatty and high-protein foods.
The night before the marathon, avoid eating fatty and high-protein foods. These foods can be hard to digest and cause stomach problems during the race.
Examples of this kind of food are burgers, steaks, and bacon.
What To Eat After A Marathon
Immediately after the marathon, you need to rehydrate. Drink plenty of fluids, especially water and sports drinks.
You should also avoid drinking alcohol in the hours after the race.
Eat a light snack
Within an hour of finishing the marathon, eat a light snack. This will help your body recover.
Some good options include;
- Granola Bars
- Sports Drinks.
Eat a Balanced Diet
After the marathon, continue to eat a balanced diet. This will help your body recover from the race.
Good options include fruits, vegetables, whole grains, and lean protein.
In the days after the marathon, take it easy and rest up. This will allow your body to recover from the race. You should also avoid doing any strenuous activity.
If you follow these tips, you’ll be well on your way to recovering from your marathon.
What should you not eat before a marathon?
You should not eat a lot on the morning of the marathon. You don’t want to overload your system with food before the race. Eat a light breakfast about 2-3 hours before the marathon.
- Fried foods
- Sugary foods
- High-protein foods
- Spicy foods.
What should you not do before a marathon?
You should avoid doing any strenuous activity in the days leading up to the marathon. This will help your body recover from the race.
12 Things Never to Do in a Marathon
- Don’t start too fast
- Don’t run the entire race
- Don’t forget to drink fluids
- Don’t wear new shoes
- Don’t forget your sunscreen
- Don’t neglect your nutrition
- Don’t overdo it on caffeine
- Don’t forget your electrolytes
- Don’t race without a plan
- Don’t try anything new on race day
- Don’t wear anything too tight
- Don’t forget to celebrate
Is it OK to run empty stomach?
There is no right or wrong answer to this question as everyone’s body is different. Some runners prefer to run on an empty stomach, while others find that it makes them feel sick or lightheaded.
However, If you’re planning to run an empty stomach, make sure you test out how your body reacts to it in training. This will help you avoid any problems on race day.
How do you breathe when running?
When you’re running, it’s essential to take deep breaths and breathe through your nose. This will help you stay calm and focused. It will also help you conserve energy.
In the later stages of the race, you may find that you need to breathe through your mouth. This is OK, but try to avoid panting or gasping for air. It will only make you tired and dizzy.
Eating the right foods and following these tips will help you recover from your marathon. Just be sure to give yourself enough time to rest and relax. You deserve it.
There is always a risk of injury when running a marathon. However, you can reduce your risk by properly training for the marathon. This will help your body prepare for the race.