Training and nutrition are two most crucial factors that worry the marathoners. Running long distances requires an ample amount of fueling, apt training and an appropriate diet.
Here’s a helpful checklist to guide you to run against distance on time-
1) It’s diet time!
Your body takes time to adapt to various kinds of dietary plans. In order to up the performance a specific diet plan has to be followed with a balance of all the required nutrients. The food intake should not be heavy to your stomach and shouldn’t hinder you for the run. A balanced diet of healthy, nutritious food inclusive of fiber, healthy carbs, less of fat and protien will help you perform your best in the main event.
2) Strategy mode on
Your body prefers a routine that boosts its function. Streamlining your body with the kind of food you choose eventually will let you know where you have to improvise and this trial and error process consumes a lot of time. So, we suggest you train your race plan.
In the coming days of the race, you need to make sure your muscle glycogen levels are fueled up. Consuming carbohydrates at the cost of some fats will help you in the fueling process but it should not lead to overeating. Additionally, if you frequently suffer from gastrointestinal problems, we suggest you lessen your fiber intake to a minimum the day before the marathon.
4) Morning meal makes your day
Breakfast helps you to restore your liver glycogen that the brain uses during the night. Therefore, we recommend you to have a carbohydrate-rich diet in the morning that has at least 100g of carbs.
5) The crucial hour
The hour before the marathon is often spent waiting anxiously. You need to make sure that you have a water bottle with you wherein you can chug some water before 15 minutes of the marathon. It is always better to keep a time frame since it takes time to absorb water and will be available during the run. Also, make sure you do not have more of fibre-rich food as it may cause digestive issues.
6) During the marathon
You should keep a check on your intake of water, carbs, salts or electrolytes since consuming these in excess amount may do more harm than good. It may also make you feel heavy, causing a hindrance in running.
7) What next?
Loosen up, take a leisure walk, eat something which is easily digestible such as fruits and vegetables and finally, take a good nap to recover yourself soon.