Nutrition
If you’re running a marathon, Congratulations! You’ve already completed the hardest part which is training for the big day. Now it’s time to focus on the second hardest part: nutrition. Proper nutrition before, during, and after a marathon is key to running your best race. Here’s what you need to know.
Pre-Race Meal
What you eat before a marathon can make or break your race. You want to fuel your body with complex carbohydrates and some protein so you have energy to run but you don’t want to eat so much that you feel sluggish. A light pasta dish with lean protein like grilled chicken is a great option. And be sure to drink plenty of water; even being slightly dehydrated can affect your performance.
During the Race
It’s important to keep your energy levels up during a marathon, which means you need to refuel mid-race. Energy gels or chews are a popular choice because they’re easy to carry and consume on the go. Just be sure to test them out during your training runs first so you know how your stomach reacts. Some runners also like to carry water or an electrolyte drink like Gatorade to stay hydrated. Again, knowing what works for you is key; experiment during your training runs so you’re prepared come race day.
Post-Race Meal
After crossing the finish line, it’s important to replenish your glycogen stores by eating complex carbohydrates within 30 minutes of finishing. A banana or granola bar are good options if you don’t have access to real food right away. You should also drink plenty of fluids; aim for 16-24 ounces of water or sports drink per hour for the first 4 hours post-race. In the hours and days following a marathon, continue to eat complex carbs as well as lean protein and healthy fats to help repair your muscles.
Fuel Up!
Proper nutrition is key to running a successful marathon. Remember to eat complex carbs and protein before the race, small snacks or energy gels during the race, and complex carbs with protein in the hours after finishing. And stay hydrated throughout! By following these guidelines, you’ll be well on your way to crossing that finish line feeling strong.