On the day of the marathon the athlete must eat foods based on carbohydrates and proteins, as well as drink plenty of water and drink an energy drink, however, a healthy diet is essential during the months in which he is preparing for the test.
To hold the test until the end, you must eat 2 hours, 1 hour and 30 minutes before running to keep your sugar levels stable, no cramps and keep your heart rate stable. In addition, you must eat right after the race to replenish lost energy and eliminated liquids.
- At this stage of preparation.
- No drastic changes should be made to the daily routine.
- And preferably.
- Choose to eat the preferred foods.
- If they are healthy.
- Because the body is already used to it.
Eat slow-absorbing carbohydrates
The athlete should also avoid eating foods high in fiber, such as cereals, fruits, vegetables and legumes, as they can stimulate faeces, as well as the consumption of gas-causing foods, as these can increase abdominal discomfort.Read more about: Gas-causing foods.
Also, 1 hour before the test, you must eat again.
fruits such as banana or white bread with jam
In addition, 30 minutes before, during the heating phase, it is important to drink 250 ml of water or a caffeinated beverage such as green tea and ingest part of an energy drink.
After traveling 21 km or 42 km and, to replenish lost energy and remove liquids, you must eat immediately after the race.
Rice with chicken; Pasta with loin; Baked potato with salmon
Drinking 500ml of liquid
Once the race is finished it is important to consume 1.5 g of carbohydrates per kg of weight, for example, if a person weighs 60 kg, they must eat 90 g of carbohydrate-rich foods.
In addition, 2 hours after the race, you must eat
During the race, there is no need to eat food, but liquids lost by sweat should be replenished by drinking water in small amounts.
However, during the race it is important to drink a sports drink like Endurox R4 or Accelerade containing minerals, about 30 g of carbohydrates and 15 g of whey protein, helping to retain water and contributing to the absorption of carbohydrates.