How to Eat Before a Marathon

Pre-marathon eating is as important a part of the equation as prerace training. Make sure you eat well, and scientifically, the week before the marathon.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Running Clothes
• Running Shoes
• Bottled Water
• Food
• Fruit Snacks
• Health Food Stores
• Nalgene Bottle

1. Stick with a high-carbohydrate diet. This includes breads, pasta, cereals, and fruits and vegetables.

2. Watch fat consumption. Excessively fatty foods fill the stomach and the fat cells, but leave the muscles less fueled.

3. Don't stuff yourself. You will be training less and eating the same. This way, the calories you would normally expend during training can be used to fuel your muscles.

4. Eat a familiar breakfast one to three hours before the start of the race.

5. Drink plenty of fluids on marathon morning. Drink several glasses up to two hours before the marathon, then tank up again 5 to 15 minutes before the starting gun.

6. Have a cup of coffee if that is your habit, but watch caffeine consumption. Keep in mind that caffeine contributes to water loss.

Tips & Warnings

• Expect a little weight gain the week before the race. Three or four pounds should not cause panic. This weight gain reflects water weight, and is a sign your muscles are well-saturated with carbohydrates.

• Abstain from wine, beer and alcoholic beverages the night before the race, because they have a dehydrating effect.

• Eat a little too much rather than too little the evening before the race. It is better to err with too much. You will learn the right balance with practice.

• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.