Marathon – What to Eat

January 18, 2014 | By | Reply READ MORE...

BEFORE

Night before:

  • Dinner should be heavy but only Carb-heavy. Eat on the early side by 8 pm, so you have lots of time to digest. Also, eat such that you feel hungry the morning you wake up for the marathon.
  • Eg: Vegetables with rice, idli-dosas, pasta, corn, sweet potatoes, sausage, beans, oatmeal, peas, etc.
  • A good evening snack would be porridge and fruits, etc.

3 Hours Before The Run:

  • Complex carbs. Consume 3-5g of carbs per body mass if the feeding occurs 3 hours before the marathon. 150-300g of carbs.

  • Eg: A 70-kg individual, can have 210-350g of carbs 3 hours pre-run.
  • Having a banana before leaving for the venue and munching on an aloo paratha while commuting to the venue.

  • Pasta or Porridge are also good options.
  • Mashed potatoes and bread sandwich.
  • Confectionary items like mawa cakes, pastries, donuts, etc.

During:
It is important to replenish your carbohydrates during the run. Always follow what suits best for you. Never experiment during the race day.
The following are useful to top up your body with energy:

  • Fruits like bananas and oranges.
  • Honey.
  • Gummy sweets like candies and jelly beans.
  • Sports drink with 4-8% carbohydrate.
  • Isotonic drinks.
  • Ingest 200-400ml water after every 15-30 mins to avoid dehydration and cramping.

After:

  • The first hour after finishing the marathon is very important and best for the muscles to regain its glycogen/carbohydrates. Carbohydrates plus only a small amount of proteins and fats has shown to be the best fuel to aid the body’s recovery. Take small carbohydrate meals after 2, 4, 6, 8 and 22 hours to help replenish the glycogen storage.
  • E.g: Avoid legumes, milk products and too much protein.
  • Have glucose, carrots, corn flakes, pasta, sweet potatoes, rice, bananas, raisins, etc.

PHYSIO REHAB WISHES ALL THE VERY BEST TO ALL THE MARATHON RUNNERS.

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