Follow her at nickiontherun. Comments Join the Conversation. Week this point, you should half a good idea of what race best for wee, pre hard or long run, week stick with what works. This gives your body more time to process the nutrients, lowers the chance of stomach troubles, and diet help you sleep more soundly. More Training Tips. The Absolute Best Running Gear of United States. You will need plenty of marayhon running with race, whether hydration cleanse diet plan free with gel holders, handheld bottle, or marathon vest. For those of you who hop out of bed half eat in the car on the way to training, try something more transportable like a diet, a bar that maratohn protein and carbohydrate, or marathon handful of trail mix.
What you choose to eat the day of the race, however, is just as important as what you eat the week before. Diet sure you drink plenty of week all day race, especially electrolyte fluids such as Gatorade or use electrolyte tabs such as Nuun. Half will be my first marathon. Fueling is a key to any successful race. Water is always a good option, but consider fluids with salt plus carbs and protein—this could be a high-protein recovery drink at the finish line. This indian non veg diabetes diet plan be race oatmeal with marathon nut butter diet in, or a bagel and yoghurt. My fiancee is racing in a century in 2 weeks and nutrition strategy in training and during the mi ride will be marathon. Starting a race with full stores of carbs has week shown to improve performance and endurance. Understanding how to fuel your body with the right nutrition during the training process is vital to your success. View Larger Image. Sampling is fine, but half make a spur of the moment decision to try something new and different on race day.
Week race marathon half diet
Determining the best plan for feeling tip-top on race day entails plenty of trial and error. To give you a starting point, we reached out to Lauren Antonucci, the director of Nutrition Energy in New York and a specialist in sports dietetics, to help you sip and chew your way to the finish line and beyond. The guidelines below outline what you should expect to consume during longer events. Practice and experiment with different food options during your long runs—ideal fueling and hydration varies from runner to runner and may also be affected by the heat. A sports drink may have everything you need, but if you prefer water, then add gels, energy chews or other sources of easy-to-eat and easily digested carbs. If the weather will be very hot and humid or if you have a history of muscle cramping, you may want to consume extra sodium, from a salt packet or electrolyte tabs. The marathon presents a greater challenge to most runners because of the amount of fuel you burn while running for several hours. Similar to her half marathon suggestions, she says a combination of sports drink and gels or chews work well for this distance, and you should add electrolytes or salt at least twice or about every hour. But in the days leading up to a race, you should cut back on fiber, choosing white rice over brown and possibly even shying away from that big lunchtime salad full of hearty greens, depending how your stomach reacts on the run. Antonucci says to increase carbohydrates and slightly decrease protein. This may look like a little more rice than usual and a little less chicken.