What to eat the week earlier than the marathon
Opposite to earlier beliefs, the week earlier than the marathon isn’t all about piling on the pasta. In actual fact, to maximise carbohydrate (gasoline) shops earlier than the race, runners solely wants to start out ‘fuelling up’ or ‘carb-loading’ two or three days earlier than the race (three days for those who favor slower improve in your each day consumption). Learn extra in our information to carb-loading.
Earlier within the week, it might be helpful to start out together with snacks to coach the intestine in preparation for elevated carbohydrate consumption within the days main as much as the race. Uncover what to eat throughout the remainder of the week with our marathon meal plan.
As a normal rule, what you eat needs to be completely different relying on the coaching calls for for that day (or if you end up making ready for the race itself) to advertise ample fuelling and restoration. Tuesday earlier than the marathon ought to ideally be a relaxation day, use at the present time to concentrate on nailing your vitamin. Learn what to eat on low and simple coaching days.
Beneath, we have included examples from the London Marathon coaching programme to plan your session and vitamin for at the present time.
Subsequent, take a look at what to eat and drink whereas operating a marathon and what ought to I eat when coaching for a marathon?
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Take a look at the London Marathon’s coaching and meal plans. Haven’t got a spot to run this yr? You may nonetheless participate with the digital occasion London Marathon MyWay – be a part of up to your probability to run 26.2 miles on marathon day, twenty first April 2024.
Tuesday coaching:
Relaxation day – no coaching
Tuesday vitamin:
Carbohydrate is diminished as we speak because it’s a relaxation day. Beginning the day with a protein-rich breakfast is an efficient choice right here, to help muscle development and restore, whereas coaching quantity is decrease. Earlier within the week is a superb alternative to spice up micronutrient consumption, akin to magnesium, iron and omega-3, that are essential for vitality manufacturing and muscle operate.
Breakfast
Crab & asparagus omelette
This speedy omelette with spinach, asparagus and crabmeat is full of flavour and could not be simpler.
Morning snack
Apricot, honey & pistachio flapjacks
These tasty treats take simply 5 minutes to prep.
Lunch
Pasta salad with tuna mayo
This salad is fast excellent as a lunchbox feast.
Afternoon snack
Chinese language spiced seed combine
Snack on these moreish sunflower and pumpkin nibbles – a more healthy alternative.
Dinner
Stir-fry chilli beef with candy potato jackets
Need extra operating data? Now strive…
Discover extra skilled recommendation and solutions to your coaching questions in our marathon hub
What to eat earlier than a run
What to eat throughout a run
What to eat after a run
How one can keep hydrated on a run
James Collins is recognised as a number one Efficiency Nutritionist by way of his work with Olympic {and professional} sport. During the last decade he has labored with Arsenal FC, the England and France nationwide soccer groups and Workforce GB. He has a personal observe in Harley Road the place he sees enterprise executives, performing artists and shoppers from all walks of life. He’s the writer of the brand new ebook The Vitality Plan, which focuses on the important thing ideas of fuelling for health.
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