Running a marathon, a half marathon or a 10k, for example, increases your calorie needs. When you eat a plate of pasta, carbohydrates are stored as glycogen in the liver and muscles. Carbohydrates are the major source of energy you need to run a long distance such as a half or 42K. During a marathon for example, you burn both glycogen and fat, so it is essential to build glycogen before you start running. This is because when your body runs out of glycogen to burn, you run out of energy and your speed slows down little by little. If you still don't know how to train to run a marathon, a half or a 10k, try Academy Win, Runnea's running training club!
What does Martin Fiz eat the week of the race?
What to eat a week before a race?
During the week before the marathon it is very important not to overdo your training and to follow a special diet in order to finish the race according to your goals. By reducing physical activity in training, the muscles load up on glycogen and accumulate carbohydrates that will later become energy.
The loading of glycogen in the body should be progressive, it is not advisable to start eating as many carbohydrates as possible, but start with smaller amounts. The week should start with foods that do not contain only proteins, but should be mixed with foods with low glycemic index. Two or three days before the competition is when you have to "fill" the body with glycogen.
It is advisable to ingest between 500 and 1000 calories in the form of carbohydrates hours before running a marathon. This is essential for an athlete to eat a healthy diet.
Training for such a long distance requires a diet prepared for it. Below you can see an example of a diet to follow in preparation for a marathon.
- You may be interested in: What are the benefits of eating whole grains in a balanced diet?
Keys to follow before running a marathon
- Do not try new foods before the competition. You never know how your body will react to foods it is not used to.
- Hydrate a lot. It is as important as good nutrition, hydrate a lot and especially before each training session or marathon.
- Do not go running with a full stomach. It should be about three hours after eating for the body to react well throughout the race.
- Eat carbohydrates. It helps to generate glycogen for long distance running. Be careful not to overdo it, otherwise it will accumulate as fat.
- Rest well. Although it may not seem like it, it is one of the most important keys to good performance. Take care of your sleeping habits during the previous week and especially the night before.
- Avoid sugary foods. It can delay digestion and cause hypoglycemia or a sugar crash.
- Vary your diet. Eat a variety of foods and provide your body with the vitamins and minerals it needs.
- Do not wear Running shoes for the first time. It is better to use Running shoes or clothes that you have already used before, rather than suffer from chafing because you are wearing new ones.
- The pre-race dinner. It should be rich in carbohydrates, so the choice of most runners is pasta or rice.
During the marathon
The key to any race is hydration. If you want to achieve your goals or even surpass them, take advantage of all the refreshment posts, do not miss any of them.
It is advisable to drink water, isotonic drinks or energy gels every 5 kilometers and do it little by little, in small sips. You can also carry a small bottle with you and drink when you need it in addition to the refreshment posts. Good hydration can keep you from abandoning the marathon, prevent leg cramps and help you achieve your goals.
On the other hand, it is very important not to try new drinks on the day of the marathon, this can also mean abandonment, a bad result.
When you have run more than half the distance, it is also advisable to eat an energy bar or a piece of banana.
After the marathon
After running a long distance, it is also necessary to take care of your diet. The body has to recover lost glycogen, accelerate muscle recovery, replenish fluids, vitamins and minerals.
The main thing right after finishing a marathon is to replenish fluids, either with water or isotonic drinks. And a couple of hours later, never before, eat carbohydrates high in protein.
Finally, after the great effort of running a 42K, food is not the only thing to take care of. The body gradually cools down and it is very important to keep warm so as not to catch a cold or suffer from cramps.
Recovery after running a marathon takes time, even if it doesn't seem like it. Do not be in a hurry, as this can lead to injury or poor results. It is best to start slowly with training at a gentle pace. However, you have to be consistent, a persistent routine is the key to being ready for the next 42K.
Read more news about: Nutrition
