Marathon is a commitment. One has to ensure that they are properly rested the day before, and have taken proper precautions as well. But with the heat rising, the only concern that many runners are worried about is about keeping them hydrated. However, apart from keeping themselves hydrated, a runner has to maintain their nutritional value as well. From consuming carbs to protein, one has to maintain what they are eating before they participate.
Therefore, we have decided to deliver you an information blog based on what you should be eating before a marathon.
Mind The Carbs and Exercise
It can be tricky to know what you should be consuming before you join the marathon. Fueling our bodies during that intense workout session may leave many in confusion. However, with a proper guide, you can navigate yourself through such an issue. When you are exercising, your body will convert the carbs into energy first. Moreover, when there are no more carbs available in your body, it starts using fat as an alternative source to get energy.
Carbs are generally stored in muscle tissue while fat is stored in the liver. Mitochondria in the cells convert the fatty acids into energy. So, what you have to do is ensure that you do not run out of energy while running.
The Significance of Carbohydrates for Marathon Runners
What you need to eat before you run a half marathon is one of the major things that you could ever explore. Eating pasta before running the marathon will assist you in avoiding hitting the blockade. What you must load yourself with is a proper amount of carbs. You need to fill your muscles to brim with glycogen. Although keep in mind that it will not make your run faster, it will allow you to run with maximum energy. If you desire to race wisely, you will have to avoid the block.
If you want to build up some speed and power during the race, you have to eat carbs. It will assist you. However, overdoing it is not the right thing. Eating too many carbs will cause gastrointestinal issues.
In short, the dread can only be avoided with proper carbs intake. So, how much is enough? You need to eat more than 2 grams per kilogram of your body weight of carbs for each hour of the race.
However, keep in mind that you as a runner have to eat those carbs at least three hours before the race starts. Runners need to be aware of the significance of carbs before a race. In the long run, one has to consume the carbs within an hour or two.
How Much Should You Be Consuming Before You Hit The Half Marathon?
You cannot fill your stomach only with glycogen from one meal. That is why you should start incorporating carbs into your meals. Therefore, you should start carbs loading at least two or three days before the day of the race comes.
Carbs are the main source of energy for your muscles. Your goal should be to get 85 to 95% of your daily calories from carbohydrates. A runner weighing 150lb needs at least 600grams of carbs for a day. If you think you are eating more, then let us tell you that you are eating just the right amount.
How To Prepare A Week Before The Run?
You should eat more carbs in the week leading to your marathon. This period will be called carb loading. However, you need to keep in mind that you need to aim for around 4 grams of carbohydrates for each pound of body weight for a day.
Go through the meal examples to know thoroughly:
You can shift towards consuming porridge oats. This selection of meals is a great source of carbohydrates. To ensure you get your fill, you can pack it with fruits, and berries. Moreover, you can turn it into a loaded breakfast smoothing as well. The punch of carbs will keep you energized throughout the day.
A salmon with cream cheese along with a bagel or a piece of tuna with salad would be hearty and full of carbs. You can turn it into a sandwich that will have a dose of protein, carbs, and omega 3 fatty acids.
We all know how pasta is a complex form of carbs. So, it is a great choice for your evening meals. Even better would be if you manage to pair it with lots of fiber, veggies, and other tasty yet healthy ingredients. Sweet potatoes can be added to the meal as well because it is a great source of carbs and vitamins.
You should incorporate a healthy mid-morning as well as mid-afternoon snack into your diet as well. What you need to do is spread your carb-loading over a few days that will stretch up to your half marathon.
A Day Before You Hit The Race:
Fruit smoothies tend to provide a quick energy boost to the marathon runner. Take almond butter. It adds protein and fats for variation. Therefore, it will keep your soul and body full. Eggs and toast or sweet potatoes as well as veggies, and fruits will provide you with protein and fat for running the marathon.
For breakfast, you should have oatmeal topped with almond butter. The almond butter contains good fats, meanwhile, the oat will provide slow-release energy. You can also opt for peanut butter which provides protein and vitamin E.
A whole-wheat sandwich is a hearty and wholesome meal. To make it healthy, pair it with protein, and fat as it will give you energy for your muscles. You will also get plenty of fibers and nutrients to keep you strong during the half marathon. Moreover, you can add green veggies to the salad to boost the nutritional value further.
Salmon with beans and carbohydrates is enough to keep you substantiated throughout the day. As a half marathon requires lots of energy, you should pack it with elements full of protein, nutrients, and carbs.
Just before the half marathon, you should start eating every two or three hours. However, ensure that you don’t eat too heavy a meal. Eat light and easily digestible foods. Avoid fatty, fried, salty, dairy foods.