On the day of the marathon, the athlete should eat carbohydrate and protein foods, and drink plenty of water and drink an energy drink. However, having a healthy diet is critical during the months in which you are preparing for the test.
To endure the test to the end, you should eat 2 hours, 1 hour and 30 minutes before you run to keep your blood sugar levels stable, not having cramps and keeping your heartbeat regular. In addition, one should eat right after the test is finished to replace the lost energy and the eliminated fluids.
What to eat before the marathon
At this stage of preparation you should not make drastic changes in the daily routine, and preferably you should choose to eat the favorite foods, if they are healthy, because the body is already habituated.
| What to eat 2 hours before running | Examples of food | Because |
Consume slow absorption carbohydrates | bread, rice, sweet potatoes | Store energy for an extended period of time |
| Eat Protein Foods | Egg and sardine with salmon | Increase carbohydrate absorption and give energy |
The athlete should also avoid eating foods with fiber, such as cereals, fruits, vegetables and legumes, as they may stimulate bowel movements, as well as avoid eating foods that cause gas, as it may increase abdominal discomfort. Read more in: Foods that cause Gases.
In addition, 1 hour before the test should return to eat.
| What to eat 1 hour before running | Example of food | Because |
| Eat Carbohydrate Fast Absorption | fruit like banana or white bread with jelly | Increase blood sugar |
| Eating high-protein foods | Skim milk or yogurt | Give energy |
| Ingest 500 ml of liquid | Water | Hydrate the body |
In addition, 30 minutes before, during the warm-up phase, it is important to drink 250 ml of water or a caffeinated drink as green tea and drink part of an energy drink like Gold Drink. Learn more at: Gold Drink.
What to eat after the marathon
After running 21 km or 42 km, and in order to restore lost energy and fluids eliminated, eat immediately after the race is over.
| What to eat shortly after finishing the test | Example of food | Because |
| Consume foods rich in carbohydrates (90g) and proteins (22g) |
Rice with chicken; Macaroni with loin; Baked potato with salmon | Reset spent energy and raise blood sugar levels |
| Eat fruits | Strawberry and raspberry | Provide glucose to the muscles |
|
Drink 500 ml of liquid | Sports Drink as Gold Drink | Helps moisturize and provide minerals |
After the test is over, it is important to consume 1.5 g of carbohydrates per kg of weight. For example, if you weigh 60 kg, you should eat 90 g of carbohydrate-rich foods.
In addition, 2 hours after the race should eat:
- Omega-3 foods such as snapper, herring, salmon and sardines because they reduce inflammation in muscles and joints and help in recovery. Get to know other foods in:
- Eat potassium-rich foods like bananas, peanuts or sardines, to combat muscle weakness and cramps. See more in: Foods rich in potassium.
- Eat salty foods as to replenish blood sodium levels.
What to eat during the marathon
During the run, there is no need to eat food, but you should replace the liquids lost through sweat by ingesting water in small quantities.
However during the race it is important to drink a sports drink like Endurox R4 or Accelerade which contains minerals, approximately 30 g of carbohydrates and 15 g of whey protein, helping to retain water and contributing to the absorption of carbohydrates.
