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Preparing for a marathon race is a very exhausting task and it is essential to know what and when you should eat. A perfect nutrition plan doesn`t exist, because everybody is different. We can provide some basic guidelines in order to find the food that is suitable for your needs. The well-known fact is that runners who skip a pre-run meal run better than the ones who don’t. But it also has its downsides. If you eat before running, then your blood sugar level won’t drop. Hunger can be postponed by choosing the right food. Due to the long exercise, muscles need more fuel and food. When you want to chose the right food, you should bear in mind that the carbohydrates with a moderate-to-low glycemic effect are represented in the food. Not all the carbohydrates are the same. They are divided in four groups. Recommended moderate-to-low carbohydrates are good, because they enter slowly into the blood stream. They are contained in bananas, dried apricots, yogurt, milk, kidney beans, apples, and pears. Foods which contains fat should be consumed with a special care. If you want to run better, it would be best to eat food that is filled with sugar 5 to 15 minutes before running. You can eat large meals, but approximately 2 to 3 hours before run. That food should be digested before an exercise starts. Some food may cause digestible discomfort and you may not feel well. It all depends on your body. What works for someone, it does not necessarily mean that it will work for someone else. You should take a close look and listen to your body. If you want to fuel the muscles, you should try liquid meals. Here is one recipe for a liquid meal: blend 1/2 cup of vanilla yogurt, one or two peach halves, and two graham cracker squares for a fruit shake. The day before marathon is more important. On that day, you can eat well. It is important to stick to your pre-run food. Only then you can see if it is effective. These tips can help you find your nutrition plan. It is essential to stick to your plan. Only then can you see it is working for you. Something can have poor effect on you body, but something else can help you boost your strength and run better and faster.

We hope that some of these tips can help you increase your strength and find your own path in becoming a better marathon runner.

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