Marathon preparation training must start many days, preferably months before the start. It should be similar with the diet. But what can we do if there are 48 hours left before the start?
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Sample meal suggestions for the last 48 hours before take-off:
2 days before the start:
Breakfast: Millet with strawberries and cranberries. 2 breakfast: Whole wheat bread with lean cottage cheese and chives. Dinner: Buckwheat groats with steamed salmon and green beans. Apple. Snack: Lentil, pepper, and tomato salad with vinaigrette. Dinner: Cream of zucchini with croutons of wholemeal bread.
1 day before the start:
Breakfast: Sandwiches made of wholemeal bread, eggs, and lettuce, radishes and cucumbers. Cocoa with honey. 2 breakfast: Natural yogurt with banana. Dinner: Baked chicken breast with couscous and steamed vegetables. Snack: Tomato cream with rice. Dinner: Whole grain pasta with broccoli and sunflower seeds with yoghurt sauce.
Take-off day
4 hours before the start: Oatmeal with dried apricots and banana. Whole wheat bread with lean sausage and tomato. Orange juice diluted with water. 2 hours before the start: 500-600 ml of mineral water. 15 minutes before the start: 200-300 ml of fruit juice diluted with water or ready-made isotonic drink.
42 kilometers is a lot of effort for the body. Therefore, we must ensure that we store as much fuel as possible, which will allow us to cover this distance. Glycogen is such a fuel for working muscles. When its reserves are depleted, fatigue appears and the body has to start obtaining energy from adipose tissue. The more glycogen we manage to accumulate in the muscles before the run, the longer we will be able to continue the exercise at full capacity.
Complex carbohydrates and simple
Glycogen is nothing but stored carbohydrates. Its content in the muscles depends primarily on the type of diet used. However, this does not mean that you need to start more before the start eat to accumulate as much glycogen as possible. The amount of kilocalories supplied should not change. Increased at the expense of protein and fats should be the amount carbohydrates. In last days before the start, 8-10 g of carbohydrates per kilogram of weight are recommended body. They should be mainly complex carbohydrates, i.e. whole grains cereals, legumes and starchy vegetables. Carbohydrates simple ones must be kept to a minimum, but they will be useful for shortly before and during the take-off duration.
Irrigation
Even more important than the supply of energy is the influencing factor adequate hydration is essential for the body’s performance during exercise. Applies to every sport discipline, especially long-distance running. Therefore, a runner who thinks of a good result during the competition must not allow this to happen by standing on the starting line his body was even in the slightest dehydrated. There is no need to use any special fluids water, mineral water is enough. Which water to choose is suggested by dietitian Marta Tomaszewska in the article Water – the source of life. Some fluids can also be used provide with diluted fruit juices.
Meals before take-off
In the last hours before the start of the marathon you have to provide mainly carbohydrates and fluids. But you also have to make sure that They were not products that could cause any discomfort while running, they fall off so any foods that are hard to digest. It is also best to bet on your favorite and previously checked dishes. This will prevent unexpected revolutions gastric.
In the near future there will be marathons, incl. in Poznan, Toruń and Rzeszów. I wish everyone a personal best. If you like running, share your favorite meals in the comments before the competition or training.
Main photo: Kris Krug / Foter / CC BY-SA
Photo in text: kohlmann.sascha / Foter / CC BY-SA
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