Comrades Marathon 2019 Nutrition to get you race-day-ready Training and nutrit…

Comrades Marathon 2019

Nutrition to get you race-day-ready

Training and nutrition go hand in hand when it comes to getting ready to run a marathon. If you ignore one or the other, you are setting yourself up for failure. While most athletes have a detailed training plan to guide them through the months and weeks leading up to the event, not everyone has such a clear vision of what their diet should look like. Luckily, giving your body the fuel it needs doesn’t need to be difficult.

Nutrition during training

As with any diet, getting the right balance of macronutrients should be at the top of your list of priorities. Of the three macronutrients, carbohydrates are the most important nutrient for an endurance athlete. It is recommended that a marathon runner get about 60 – 70% of their calories from carbohydrates during training. This equates to around 7 to 10 grams of carbs per kilogram of body weight. Always opt for complex carbs such as brown rice, whole grains and fibre-rich vegetables such as broccoli. The rest of your calories should come from quality protein and fats.

Nutrition before the race

To give your body enough muscle glycogen for race-day, it is recommended that you increase your carbohydrate intake in the days leading up to the race. Adjust your macros to compensate for the extra carbs without increasing your calorie intake by reducing your fat intake.

Nutrition on race-day

You should try to have a small breakfast about 3 to 4 hours before the start of the race if you can stomach it. During the race, you want to fuel your body with foods that release energy quickly. You can choose to top up your reserves using sport gels or stick with natural options such as bananas, honey, and dried fruit. It is important that you are properly hydrated before you cross the starting line, and to stay hydrated while you are racing. Remember to replenish your electrolytes too!

Post-race nutrition

While it’s all about the carbs leading up to the race, protein is your best friend when recovering from a marathon. Protein helps to speed up muscle repair and shortens your recovery time. Many dieticians recommend taking in around 10 to 20 grams of protein within 30 minutes after finishing a race or workout. A protein-rich shake is a good option to have as it will help to rehydrate you as well.

https://comrades.bonitas.co.za/…/posts/2019/march/nutrition/

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