In a marathon, it’s the correct coaching and preparation that will get you throughout the end line. An essential a part of your coaching plan is your weight-reduction plan. However there may be much more to it than simply what you eat earlier than and after you run. The precise snacks and fluids throughout the race may help you run quicker and enhance your efficiency. You’ll see the very best outcomes if you happen to begin taking a better take a look at your marathon vitamin weeks earlier than the large day.
Macronutrients for Runners: A Breakdown
- In the event you’re an endurance athlete, you need to get to know and love carbohydrates. They’re crucial macronutrient and will make up about 60-65% of your caloric consumption. Your muscle tissues depend on carbohydrates for gas. They’re saved as glycogen in your liver to be used afterward if you want a fast burst of power. Maintaining carbs as a staple in your weight-reduction plan will enable you preserve (and enhance) your efficiency and enable you obtain that aim time you’ve got your thoughts set on.(1) Depending on the depth of your exercises, 6 to 10 g of carbs per kilo of physique weight are sufficient to maintain your glycogen shops full. Everybody’s wants are, after all, totally different. Moreover, carbohydrates assist your physique recuperate submit exercise.2) Moreover, carbohydrates assist your physique recuperate submit exercise. Purpose for advanced carbohydrates like quinoa, candy potatoes, entire grains, greens and legumes.
- Protein is the building block of muscle. It’s beneficial that you simply eat 1-1.5 g/kg of your physique weight – that is depending on how intense your exercises are. In the event you’re doing extra power coaching, versus operating, you then positively want extra of this macronutrient than endurance athletes. Protein is present in each animal merchandise (meat, fish, eggs, milk, and dairy merchandise) in addition to plant-based meals (soy and soy merchandise, legumes, nuts, seitan, grain merchandise). You’ll be able to cowl all of your protein wants with a vegan diet if you happen to select. The main target right here needs to be on together with quite a lot of meals in your weight-reduction plan with loads of contemporary fruit and greens.
- Fat is an incredibly important source of energy and very important to your physique! To begin with, it acts as a protector to your organs, insulates your physique (retains you heat) and is important to soak up these crucial fat-soluble nutritional vitamins (A, D, E and Ok). One gram of fats incorporates 9 energy of power. That is twice as a lot as protein and carbohydrates. How a lot fats do you want? Round 30-35% of your every day caloric consumption needs to be fat. The place can you discover wholesome fat? Avocados, salmon, vegetable oils, nuts, and seeds (like flax and chia). These fat present tons of power to your marathon coaching.
Preparation is All the things
Coaching isn’t the one factor to consider within the ultimate weeks earlier than a marathon. The precise marathon vitamin will enable you run quicker. Get knowledgeable in regards to the race arrange beforehand: what number of help stations will there be alongside the course? Don’t attempt something new on race day; solely eat meals and drinks that you simply’ve examined throughout coaching. Check out totally different choices within the weeks earlier than the marathon.
Are you feeling unsure?
A dietician who focuses on sports activities vitamin can reply any questions you could have and get you heading in the right direction with marathon vitamin.
The Ultimate Countdown
For the reason that race will take longer than 90 minutes, it’s advisable to extend your carb consumption within the days main as much as the marathon. The aim of carb loading is to replenish your glycogen shops.
Nevertheless, that doesn’t imply that you need to overdo it with carbohydrates. Regularly improve your carbohydrate consumption within the week earlier than the marathon to extend the quantity of glycogen in your muscle tissues. Do you’ve got digestive issues? Fiber is important for athletes, however ensure that to scale back your fiber consumption to a minimal simply earlier than and on race day.
Be sure you go into the race nicely hydrated. Begin listening to your fluid consumption 24 hours earlier than the occasion.
Marathon Preparation on Race Day
Breakfast 3-4 hours earlier than a run:
You need an easy-to-digest breakfast to energy you up to your race. Keep away from meals which can be excessive in fats and fiber. These meals will sit in your abdomen too lengthy – not an excellent feeling whereas operating. And, in order for you that further enhance, go for a cup of black coffee to get you energized.
- white toast with jam and a small portion of plain yogurt
- Bircher muesli (soak oats in a single day in low-fat cow milk, soy, or oat milk) with banana
- cereal (not the sugary type!) with milk
- porridge with berries
Don’t neglect to drink sufficient water earlier than the marathon.
Snack approx. 1 hour earlier than:
In the event you’re used to consuming a small snack earlier than your run, go for it! Keep in mind, that is all about how you’re feeling and the way you’ve got carried out it throughout your coaching runs.
Take sips out of your water bottle commonly.
Throughout your run:
There are two essential issues to recollect throughout your race: carbs and fluids. Getting the correct quantity of each is crucial.
The beneficial carbohydrate consumption for lengthy endurance exercises is 30 to 60 g per hour.(3) That quantity will increase to 90 g of carbs per hour for races that last more than 2.5 hours.
The next meals are wealthy in carbohydrates:
- Banana (approx. 30 g)
- Vitality gel (approx. 25 g)
- Vitality bar (20 to 40 g)
Runners lose a substantial amount of fluid and electrolytes (particularly sodium and potassium) from sweating closely throughout lengthy runs. These fluids have to get replaced. The one technique to know the way a lot fluid you’ve misplaced is by weighing your self earlier than and after your marathon coaching. Strive it to get an thought of how a lot you need to drink on race day.
Drink 600 to 1200 ml of fluid per hour of exertion.(4) Your beverage of selection ought to comprise carbs, sodium, and potassium. Isotonic drinks are an excellent supply of power to your run. Isotonic means it has the identical osmotic strain as blood plasma, so it’s in a position to be rapidly absorbed into the bloodstream. That is the right resolution for misplaced fluids and electrolytes throughout your future. You’ll be able to even make your own sports drink at home to your marathon!
Instantly after the Marathon
As a way to refill your glycogen shops, some suggestions advise you to eat about 1 to 1.2g of carbohydrates per kg of physique weight within the first few hours after you end the race. Nevertheless, that is solely mandatory if you happen to’ve received one other race in 8 to 10 hours. That’s most likely not the case, proper? Don’t fear an excessive amount of about what you eat after your marathon. Have a good time your achievement; you simply completed a marathon and needs to be happy with your self.
Your marathon vitamin needs to be well-planned. Regardless of whether or not it’s earlier than or throughout your race, it’s essential to decide on the correct drinks and meals to make you run quicker and carry out your finest.