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What to eat before, during and after run on race day?
Marathon training diet is just as important as logging your running miles is. While you train for marathon, it can be easy to overlook aspects like diet and sleep. However, training and nutrition are important factors determining your performance on the race day. Questions on what to eat while training, before race and after race are generally asked by all runners.
While Training
When you are training for your run, make sure you do your homework well. Understand all important aspects of the race day like the distance, weather condition, feed stations location; so you can prepare yourself for the same. It is a good idea to practice your nutrition plan once you build it so you get to know what you can tolerate and give your body some time to adapt to your meal plans. When you know what’s the best plan for you, start working on it 10 weeks prior and start building up on that.Carb Loading
For long distance runners, carbohydrate loading 24-30 hours can increase glycogen stores and help in improving your performance on the race day. Consume low fibrous food, and reduce high fat and high protein food, hydrate well and have carbohydrate liquids 12-24 hours before race to reduce chances of upset stomach during the race.Pre-Race Breakfast
Do not experiment on the race day, have the similar kind of breakfast that you use to have while training. Around 100 grams of carbohydrate or more 3-4 hours prior to race. If you do not have any issues of gastrointestinal distress have your meal 2-3 hours prior. It is important to understand what your body can tolerate and work accordingly.Check your urine colour the night before your race day and when you wake up in the morning, it must be light coloured. If it is dark coloured, drink 500 ml water before sleeping and drink 300-500ml water 3-4 hours prior to match. Hydrate is the key, but do not go crazy with it.
During the race
Fluid and Carbohydrate is are the two main things. Take care of it but do not overdo to avoid upset stomach. You can have food like Banana, Carbohydrate gel, energy bars, sports gels/drinks, 8-10 sugar jellies. Caffeine drinks can also be useful during the later stage of the race.Check your sweat rate while training on simulate race and consume fluids accordingly on your race day.
Recover Right
Within 30-40 mins of completing your race, have a good recovery snack consisting of good protein and carbohydrate. Also rehydrating is important for replacing sweat loss.You must enjoy your achievement and indulge in moderation to have a good recovery period.
