Must know about Marathon Eating Plan
1. Carbohydrate Loading: train with your carbohydrate loading plan at least three times with one of your longer training runs, before race day
-Dinner the night before your event: choose a meal rich in carbohydrate like pasta or whole grains. Ex: 1.5-2cups whole grain pasta, 5 oz chicken, 2/3 cup marinara sauce OR 1.5-2 cups brown rice, 1 cup stir fried vegetables, 5 oz chicken or fish.
-You will notice that there is some protein present. You should not eat carbohydrates exclusively. The presence of protein will slow down the digestion and absorption of the meal and offer a longer energy burn.
-Snack before bed (at least 2 hours before bedtime): have an additional 1-2 cups of pasta, rice, or other whole grain.
-Morning of the event (Finish eating by 6AM. 7AM Marathon start)
ex. ¾ cup oatmeal with 1 scoop protein powder and banana
OR 2 eggs & toast with nut butter OR banana and Raw Organic bar or Lara Bar
OR banana and a bagel with 1-2 T nut butter
2. Hydration: It is not necessary to use sports drinks (electrolyte replacements) during lighter training. You can add an electrolyte replacement tablet to your water or use 20% real fruit juice to 80% water for more intense workouts and practice runs.
-You need to sip water consistently throughout the evening and morning leading up to the race. You do not need to overdo this. Sip an additional glass through the evening and one in the morning. Do not drink a glass of water all at once within an hour of your race.