Marathon nutrition

I’m having a relaxing evening, no running tonight for me.  I did a quick track session early Friday morning followed by a 6 mile run on Saturday and 12 miles yesterday so really do need a rest.

I dug out the ‘You’re In! Marathon News magazine I received through the post notifying me I had a London Marathon place to see what is said about nutrition.  This is the advice given for marathon running:

In preparation for training:

  • It’s important to get essential vitamins and minerals – so eat lots of fruit and veg.
  • Eat protein, such as beans, fish, pulses and lean meat to aid muscle repair.
  • Carbohydrates such as pasta, rice and couscous provide energy to fuel long runs.
  • Drink fluids to keep hydrated.
  • Cut down on alcohol and junk food.

During training / the race:

  • It’s vital to take on hydration and nutrition during the race, so practice in training.
  • Drink 250ml (half a pint) 30 minutes before the start.
  • Take on some fluid every four, six or eight miles (water or energy drinks). (500ml per hour for slower runners).
  • Practice with different energy gels and sweets to find out what suits you, in preparation for the race.
  • Don’t eat or drink something for the first time on race day.
  • Don’t drink too much, that can lead to water intoxication.

After training:

  • Rehydrate gradually over the next 24 – 48 hours.
  • Eat some salty food and space out your drinks to replace water, salt and glycogen.
  • Have a drink but don’t drink excessively.
  • Have something to eat.

I like to have a beetroot juice with celery, cucumber, lemon and ginger about 30 minutes before a run but I do need to practice hydration and nutrition during my long runs.

I’m going to buy some energy drinks and gels and start putting this advice into practice this week!



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