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- Choose a carbohydrate-rich diet every day as the foundation for every meal. A 60 to 70 percent diet of foods such as whole-grain breads, cereals, fruits & vegetables is the best fuel for the muscles.
- Eat 200 to 400 calories of carbohydrates (for example, potatoes or rice) within 2 hours of hard exercise to optimize recovery, then repeat this 2 hours later. If exercise kills your appetite, drink the carbohydrates while quenching your thirst.
- Remember fluids. Make sure to drink plenty before, during & after training. Go for water, sports drinks or juice, but avoid alcohol, as it has a dehydrating effect.
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- Practice trying sports foods & fluids while training. Especially if you intend to consume them during the race, try a sports drink, sports gel or other performance-enhancing food in training.
- Go easy on fats. Marathon training requires consuming extra food, but watch fat consumption. For example, instead of having one roll with butter, have two plain rolls, & eat pasta with tomato or other low-fat sauces rather than cheese-based sauces.
- Learn how much food you can eat and still run comfortably.
- Be consistent. Eat familiar foods, & foods that you like. Don't change your diet for the sake of some magic formula.
- Eat moderately. While making sure to get enough, don't stuff yourself.
- Practice eating your planned pre-marathon breakfast. If you're traveling, make sure you can get this food on marathon day.
- Liquid foods leave the stomach faster than solid foods. Carbohydrates are digested more easily than fatty foods.
- Avoid pre-exercise sugar. Head off the craving by eating a bigger breakfast & lunch.
- Replenish energy by consuming an energy drink within 30 minutes of finishing a long run. It will help to replenish your glycogen (energy) stores, so that you avoid over-training problems and injuries.
Caution:
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.
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