Preparing for a marathon isn't just the miles and hours of training you put in, it's also what you eat and drink that plays a huge role in performance and recovery. This week I want to address fuelling the body before, during, and after a marathon that can keep you energised and feeling great.
Before the Marathon:
Building Your Energy Reserves
In the days leading up to the marathon, the focus is on building energy reserves. This is where carbohydrates become a best friend. Think of it as filling a tank with premium fuel. Foods like pasta, rice, and potatoes are excellent choices. They're packed with carbs, which the body converts into glycogen, the primary fuel for muscles.
Balance is key. Include lean proteins like chicken or fish and plenty of vegetables. They help repair muscles and keep the digestive system happy. Hydration is also paramount. Water is essential, and staying topped up in the days leading up to the event is crucial.
During the Marathon: Keeping the Energy Flowing
On the day of the
Marathom, what is consumed during a marathon matters too. Hunger may not be apparent, but the body needs a steady flow of energy to keep going.
Energy gels, chews, or sports drinks are great options. They're easy to carry and provide quick energy. Consume something every 45 minutes to an hour helps maintain your blood sugar levels and prevents "hitting the wall" which every runner dreads,
Hydration again is crucial. Drinking water at regular intervals, little and often to avoid bloating or or bladder discomfort. Listen to the body— thirst is a sign of dehydration, so it is recommended to stay ahead of the game with that.
