12/01/2024
Final Countdown: Pre Marathon Meal
With just 9 days left until the big marathon day, I can feel the excitement building, and I bet you're fine-tuning every aspect of your preparation. Amidst all the preparations, one crucial factor that deserves some careful consideration is your pre-marathon meal. The right nutrition can make a significant impact on your performance, so let's dive into some key strategies to ensure you're fueled for success.
1. Carb Loading: Follow a strategic carb-loading plan to optimize your glycogen stores. Now start gradually taper down your workouts, focusing on a 50% carb intake and maximum 90-minute run, reducing to 40 minutes. Two days before the marathon, shift your focus to 70% carbs with a maximum 20-minute workout. On the day before the event, take complete rest and indulge in a 70% carb meal to ensure your glycogen reserves are at their peak for the marathon.
Example Plan:
13th Jan (Saturday): Run/Jog 90 mins - Carb 50%
14th Jan (Sunday): Run/Jog 90 mins - Carb 50%
15th Jan (Monday): Rest - 50% Carb
16th Jan (Tuesday): Run/Jog 60 mins - Carb 50%
17th Jan (Wednesday): Run/Jog 40 mins - Carb 50%
18th Jan (Thursday): Run/Jog 20 mins - Carb 50%
19th Jan (Friday): Jog 20 mins - Carb 70%
20th Jan (Saturday): Rest - Carb 70%
Follow your training plan, but increase Carb just 2days before the event.
2. Complex Carbs: Include a variety of complex carbohydrates in your pre-marathon meals. Options like wheat, oats, jowar, bajra, nachani, brown rice, brown bread, pasta, beans, pulses, vegetables, quinoa, and sweet potatoes provide sustained energy. If bloating is a concern, limit high-fiber fruits and vegetables and avoid using raw vegetables for your salads, instead try saute or boiled veggies.
3. Balanced Meals: If your typical meal consists of roti, sabji, rice, and dal, you're on the right track since that actually maintains the 50:30:20 ratio of carbs, protein, and fat. You don't need to do anything more. Just eat homemade food ( strictly) and two days before the marathon, increase carb portions a bit more. Its a time to enjoy soups, dal rice, pasta, fruits, and fruit juices to ensure you're well-fueled for the race.
4. Hydration: Now avoid ice creams and chilled beverages for potential health concerns. Opt for lukewarm water to stay well-hydrated. With viral cases on the rise, prioritize health, and focus on maintaining hydration levels and adequate Rest/Sleep.
5. Timing of the Meal: Train your bowel by completing your last meal by 7:30 pm at the latest. Given the early start of the marathon, plan your eating and sleeping times accordingly. Clear bowels are essential for a comfortable race, so be mindful of your schedule leading up to the event.
6. Sports Gels: If you haven't used sports gels before, it's advisable to refrain from trying them on race day. If you still wish to try, use them during your runs in the next 3-4 days (Before 15th Jan). Consume 1 sachet after 20-25 mins of your run (Ideally every 45/60 mins during the run). For experienced users, incorporate non-caffeinated gels during the race, saving caffeinated ones for the final stretch.
I hope these suggestions help you. Adjust them as per your requirement. Best of luck, and may your pre-race nutrition contribute to a successful and enjoyable marathon experience! Lage Raho!
Dr. Aparna Govind
Marathon day Nutrition Strategy (Hydration/Gels/Meals) : next post
