what to eat the week of a marathon

what to eat the week of a marathon插图

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  • What should I eat the day before a half marathon?

  • One week before the race: Reduce carbs by a little less than one-third again. Two days before the race: Reduce protein by about one-half, and replace that portion with carbs. Avoid high-fiber veggies and carbs. The night before the race: Skip protein at dinner entirely. The morning of the race: Eat!

  • How many energy gels should I eat before a marathon?

  • If you鈥檙e able to stomach more solid foods 60-90 minutes before the race, this is preferable. Basically, energy gels are mostly simple sugars and you鈥檒l be consuming another 2 or 3 gels before the race is over. Even for the biggest sweet tooth this is a lot of sugar.

  • How early should you get up before a marathon?

  • You should be up early enough before the race to eat a small breakfast with plenty of time to start digestion before the gun goes off. If you need 3 hours to eat a small meal before running, then you need to get up at least three hours before the race to get in a light breakfast.

  • What is a good lunch to eat after a long run?

  • Lunch: A turkey sandwich on whole-wheat bread. Your standard deli sandwich has a thick hunk of meat in the middle, which is great for recovery after long runs, but probably too much for taper week. Pull apart your sandwich and pick off all but a few slices.

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