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Proper food choices and eating patterns are essential components of your
marathon training program. They can also have a big influence on your race
results. To prevent weight loss and build your energy Spain
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things to remember when creating your marathon eating plan for training and
event day are:
1. Carbohydrate Loading: train with your carbohydrate
loading plan at least three times with one of your longer training runs, before
race day
-Dinner the night before your event: choose a meal rich in
carbohydrate like pasta or whole grains. Ex: 1.5-2cups whole grain pasta, 5 oz
chicken, 23 cup marinara sauce OR 1.5-2 cups brown rice, 1 cup stir fried
vegetables Xavi
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-You will notice
that there is some protein present. You should not eat carbohydrates
exclusively. The presence of protein will slow down the digestion and absorption
of the meal and offer a longer energy burn.
-Snack before bed (at least 2
hours before bedtime): have an additional 1-2 cups of pasta, rice, or other
whole grain.
-Morning of the event (Finish eating by 6AM. 7AM Marathon
start)
ex. cup oatmeal with 1 scoop protein powder and banana
OR 2 eggs
& toast with nut butter OR banana and Raw Organic bar or Lara Bar
OR
banana and a bagel with 1-2 T nut butter
2. Hydration: It is not
necessary to use sports drinks (electrolyte replacements) during lighter
training. You can add an electrolyte replacement tablet to your water or use 20%
real fruit juice to 80% water for more intense workouts and practice
runs.
-You need to sip water consistently throughout the evening and
morning leading up to the race. You do not need to overdo this. Sip an
additional glass through the evening and one in the morning. Do not drink a
glass of water all at once within an hour of your race.
-No food or drink
by mouth for one full hour before race time.
3. Train with Event
Sponsored Food and Beverages: You need to train for at least three weeks leading
up to the event using the event sponsored beverages and food that will be
offered on race day.
The Rock N Roll Marathon, Seattle is being sponsored
by Cytomax (makes Muscle Milk) and Gu Energy.
-If you train with water
(or any Sports Drink), for example, and on race day you drink the event
sponsored drink there is a very good chance that you will get a stomach
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negative way. Every sports nutritionist will tell you that even if this is a
switch from Powerade to Gatorade, this affect will occur.