Best food to eat before a Marathon or Long distance endurance race?
What is the best food to eat before a Marathon?
So you’ve just trained for the last six months of your life in order to run those monumental 26.2 miles. The last thing you want holding you back on race day is a lack of proper pre-race nutrition. This is a very simple thing to prepare for, but it must be done right or your chance of finishing the marathon could be in jeopardy.
Proper pre-race nutrition starts the day before. You need to drink a lot of water. You need to drink a large amount of water. You need to drink a ton of water. Did I mention to drink water? Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands. You can drink all the water you want the day of the race but this will not suffice. First of all drinking large amounts of water right before a marathon will cause you to feel bloated and probably make it very hard to run a long distance. It will also make your bladder full and most likely make you need to use the bathroom. Drink around 10 cups of water the day before your race in order to be well hydrated. Don’t drink much water though before bedtime because this will probably make you need to use the bathroom in the middle of the night, interrupting your much needed pre-race sleep.
Regarding nutrition, you are going to want to eat a high carb diet the day before to make sure your glycogen stores are full and ready to take on 26.2 miles of hell. Eating healthy and good carbs such as sweet potatoes and gluten free jasmine rice are recommended. This is not say neglect protein and fats. You need both of these nutrients in order to achieve maximum nutrient intake. Try to eat your pre-marathon dinner somewhere between 4 p.m. and 6 p.m., so you'll have plenty of time to digest before you go to bed.
The day of the race will most likely only involve one meal. Be sure to finish your breakfast at least 90 minutes before the marathon start. Don't have a huge breakfast and stick with mostly carbs and some protein. Maybe a piece of whole-grain toast and with some peanut butter and bananas. It as simple as that. Follow this plan and the only standing between you and the finish line is that little voice in your head saying “I can”t”. Eat right and I am telling you, “ You can”.