What to eat before a marathon?
The marathon is an extremely difficult athletics event. It requires great rigor in preparation and diet. In other words, during the race, your diet will be your essence, it will bring the necessary energy to your body to achieve this physical effort.
A balanced diet every day!
To maximize your athletic performance, avoid injuries, cramps and digestive disorders on marathon day, you need a balanced diet every day.
Here are 3 basic rules to adopt daily:
- Balance, vary and diversify your meals
- Drinking water regularly (6 to 8 glasses of water a day)
- Sleep Well
The day before the marathon
The day before the marathon, take your meal 8 to 12 hours before the start of the event. You must adjust the amount of carbohydrate in your meal to the duration of your event. In other words: the longer the test, the more you have to eat pasta!
Attention, consume preferably carbohydrates that gently raise blood sugar (low to moderate glycemic index): sweet potatoes, pasta, yogurt 0%, raw carrots, cooked peas, banana, semolina, muesli, brown rice, honey, raisins, rye bread, etc.
Blood sugar is the amount of sugar in the blood.
Finally, to avoid the appearance of digestive disorders during the effort, remember to limit the strong taste foods like all cabbages for example and fibrous foods (leeks, salsify, celery, fennel, onions, tomato with skin etc.)
The morning before the race
Even if you have a little knotted stomach because of stress, do not skip breakfast. It is essential to increase your body's glycogen stores and rehydrate.
Your breakfast must be taken 3 hours before the event. Physical activity and digestion do not really mix well. If you take your breakfast too late in the morning, you may experience many side effects during the race (vomiting, bloating, low tone, shortness of breath, etc.).
Here's an example of a breakfast:
- A hot drink: tea or coffee (if well tolerated by your body)
- Half a baguette with a portion of butter and honey
- Natural Yogurt
- Two slices of white ham for their protein content
You may find this type of menu a little heavy to ingest in the morning and you will turn to our Energy Cakes. To consume until 1 hour before your departure, they bring you the necessary energy while being delicious and very digestible.
Finally, remember to drink a small amount of water regularly to hydrate your body.
All you have to do is go to the airlock with an energy drink such as AC + Mandarine Frost, some gels and / or Jelly Bar on your preferences.
And during the race?
You are there! The start is given and you just have to focus on your stride to make the most of these 42.195km. It is imperative to hydrate yourself on a regular basis but also to bring energy to your body to remain efficient. For this you will use exercise drinks, gels and bars.
The interest of an effort drink:
"During a marathon, the effort drink is the essential refueling. Taking a drink of effort will allow your body to rehydrate and slow down the decline of sugar reserves! I advise you to drink a few sips every 10-15 minutes. "
The interest of energy bars:
"Eating an energy bar as a supplement to the effort drink will allow you to boost your energy levels while having a solid contribution and varying flavors. But beware, your energy bar should not contain pieces to be easy to eat. It must also be well chewed to aid digestion. On a short race, it is not mandatory. "
The interest of energy freezes:
"Energy gels, like energy cakes, contain carbohydrates. They are therefore very advantageous during a marathon because it is necessary to have a carbohydrate intake after one hour of effort. In addition, energy gels are very easy to transport. "