Tips for Your Race Preparation

In a marathon, it is the right training and preparation that will get you over the finish line. An important part of your training plan is your diet. But there's a lot more to it than just what you eat before and after you run. Having the right snacks and liquids during the race can help you run faster and improve your performance. You will achieve the best results if you take a closer look at your marathon diet weeks before the big day.

Macronutrients for Runners: A Breakdown

• If you're an endurance athlete, you should learn and love carbohydrates. They are the main macronutrient and should make up around 60-65% of your caloric intake. Your muscles depend on carbohydrates for fuel. They're stored as glycogen in your liver and can be used later when you need a quick boost of energy. By including carbohydrates as a staple in your diet, you can maintain (and improve) your performance and achieve the goal that you set it ont a. (1) DepeDepending on the intensity of your training, 6 to 10 g of carbohydrates per kilo of body weight are enough to keep your glycogen stores full. The needs of each individual are of course different. In addition, carbohydrates help your body recover after exercise. 2) In addition, carbohydrates help your body recover after exercise. Look out for complex carbohydrates like quinoa, sweet potatoes, whole grains, vegetables, and legumes.
• Protein is the building block of muscle. It is recommended to consume 1-1.5 g / kg of your body weight – this depends on how intense your workout is. If you're doing more strength training than running, then you definitely need more of this macronutrient as an endurance athlete. Protein is found both in animal products (meat, fish, eggs, milk and dairy products) and in plant-based foods (soy and soy products, legumes, nuts, seitan, grain products). You can get all of your protein needs from a vegan diet if you want. The focus here should be on a varied diet with plenty of fresh fruit and vegetables.
• Fat is an incredibly important source of energy and vital for your body! First and foremost, it acts as a protection for your organs, insulates your body (keeps you warm) and is necessary to absorb the critical fat-soluble vitamins (A, D, E and K). One gram of fat contains 9 calories of energy. That's twice as much as protein and carbohydrates. How Much Fat Do You Need? About 30-35% of your daily caloric intake should be made up of fats. Where can you find healthy fats? Avocados, salmon, vegetable oils, nuts, and seeds (such as flax and chia). These fats provide you with plenty of energy for your marathon training.
  

Preparation is everything

In the last few weeks before a marathon, it's not just about training. Proper marathon diet will help you run faster. Find out in advance about the structure of the race: How many refreshment stations will there be along the route? Don't try anything new on race day; Only consume foods and drinks that you have tested during exercise. Try different options in the weeks leading up to the marathon.

Do you feel insecure?

A nutritionist who specializes in sports nutrition can answer any questions you may have and get you on the right track with marathon nutrition.

the final Countdown

Carbohydrate Load

Since the race lasts longer than 90 minutes, it is advisable to increase your carbohydrate intake in the days leading up to the marathon. The goal of carbohydrate loading is to replenish your glycogen stores.

However, that doesn't mean you should overdo it with carbohydrates. In the week leading up to the marathon, gradually increase your carbohydrate intake to increase the amount of glycogen in your muscles. Do you have digestive problems? Fiber is important for athletes, but make sure to keep your fiber intake to a minimum just before and on race day.

Hydration

Make sure you go into the race well hydrated. Start monitoring your hydration 24 hours before the event.

Marathon preparation on race day

Breakfast 3-4 hours before the run:
You want an easy-to-digest breakfast to get you strength for your race. Stay away from foods that are high in fat and fiber. These foods stay in the stomach for too long – not a good feeling walking. And if you want that extra boost, have a cup of black coffee to recharge your batteries.

Breakfast ideas:

• white toast with jam and a small portion of natural yogurt
• Bircher muesli (soak oatmeal overnight in low-fat cow's milk, soy or oat milk) with banana
• Muesli (not the sugary one!) With milk
• porridge with berries

Don't forget to drink enough water before the marathon.

Snack approx. 1 hour before:
If you're used to having a quick snack before the run, give it a try! Remember, it's all about how you feel and how you did it during your training runs.
Snack options:

Take a sip from your water bottle regularly.

During your run:

There are two very important things to keep in mind during your race: carbohydrates and fluids. Getting the right amount of both is important.

carbohydrates

The recommended carbohydrate intake for long endurance training is 30 to 60 g per hour. (3) For races that last longer than 2.5 hours, this amount increases to 90 g of carbohydrates per hour.

The following foods are high in carbohydrates:

• Banana (approx. 30 g)
• Energy gel (approx. 25 g)
• Energy bar (20 to 40 g)

Fluid level

Runners lose a lot of fluids and electrolytes (especially sodium and potassium) from sweating on long runs. These fluids need to be replaced. The only way to find out how much fluids you've lost is to weigh yourself before and after your marathon workout. Give it a try to get an idea of ​​how much to drink on race day.

Drink 600 to 1200 ml of fluid per training hour.(4) Your drink of choice should contain carbohydrates, sodium, and potassium. Isotonic Drinks are a great source of energy for your run. Isotonic means that it has the same osmotic pressure as blood plasma, so it can be quickly absorbed into the bloodstream. This is the perfect solution for lost fluids and electrolytes during your long run. You can even make your own sports drink at home for your marathon!

Immediately after the marathon

To replenish your glycogen stores, some recommendations suggest consuming around 1 to 1.2 g of carbohydrates per kg of body weight in the first few hours after the race. However, this is only necessary if you have another race in 8-10 hours. I guess that's not the case, is it? Don't worry about what you eat after your marathon. Celebrate Your Success; You have just finished a marathon and should be proud of yourself.

Bring away

Your marathon diet should be well planned. Whether before or during the race, it is important to choose the right drinks and food so that you can run faster and achieve your best performance.

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