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London marathon: what to eat before, during and after the race

London marathon: what to eat before, during and after the race

The London Marathon is one of the most popular running events in the world. Every year, thousands of people take to the streets of London to complete the 26.2-mile course.

If you’re running the London Marathon this year, you’ll want to make sure you’re adequately fuelled for the event. In this article, we’ll give you some top tips on what to eat before, during and after the London Marathon.

Before the race

For the week leading up to the marathon, you should be eating a healthy, balanced diet. This will help to top up your energy stores and ensure your body is in the best possible condition for the race.

In the days before the marathon, you should aim to eat plenty of complex carbohydrates such as wholegrains, pasta, rice and potatoes. These will give you sustained energy for the race. You should also eat some protein-rich foods such as chicken, fish, beans and lentils to help repair any muscle damage.

It’s important to stay hydrated in the lead up to the marathon, so make sure you’re drinking plenty of fluids. Aim for around 2 litres of water per day.

On the day of the marathon, you should eat a light breakfast around two hours before the start. A bowl of porridge with some fruit or a couple of slices of toast with peanut butter are good options. Avoid eating anything too high in fibre or fat as this can make you feel sluggish.

During the race

During the marathon, it’s important to keep your energy levels up. You should aim to eat around 30-60 grams of carbohydrates per hour.

There are a number of different ways to do this. You can either eat energy gels, chews or bars, or you can take small sips of a sports drink. If you’re running for more than three hours, you may also want to consider taking some salt tablets to help replace any lost electrolytes.

It’s important not to eat too much during the race as this can lead to stomach cramps. Aim to take small, regular snacks rather than large meals.

After the race

After you’ve crossed the finish line, it’s important to replenish your energy stores. You should aim to eat a meal high in carbohydrates and protein within two hours of finishing the race.

A grilled chicken salad with some rice or a lentil soup with some bread are both good options. If you’re feeling particularly tired, you may want to consider having a small glass of alcohol-free beer as this can help you to rehydrate and relax.

It’s also important to keep drinking fluids after the marathon. Aim for around 1.5 litres over the course of the day.

In the days after the marathon, you should aim to eat a healthy, balanced diet. This will help your body to recover from the race and repair any muscle damage.

You should also make sure you’re staying hydrated by drinking plenty of fluids. Aim for around 2 litres of water per day.

The London Marathon is one of the most popular and iconic running events in the world. Every year, thousands of runners take to the streets of London to take on the 26.2 mile challenge.

If you’re running the London Marathon this year, then you’ll want to make sure you’re properly fuelled for the race. In this article, we’ll give you some tips on what to eat before, during and after the London Marathon.

Before the race, it’s important to eat foods that will give you sustained energy. Complex carbohydrates such as pasta and rice are ideal pre-race foods. You should also make sure to stay hydrated by drinking plenty of water in the days leading up to the marathon.

On the day of the race, have a light breakfast such as porridge or toast. Around an hour before the race, have a small snack such as a banana or energy gel. These will top up your energy levels and help you to avoid hitting the dreaded ‘wall’ during the race.

During the race, it’s important to keep fuelled with energy gels and drinks. Take a gel around every 45 minutes to an hour, and make sure to drink plenty of water or an energy drink.

After the race, it’s important to rehydrate and refuel your body. Drink plenty of fluids and eat some protein-rich foods such as chicken or fish. Complex carbohydrates will also help to replenish your energy stores. Try to avoid caffeine and alcohol as these can dehydrate you.

If you follow these tips, you’ll be on your way to running a successful London Marathon. Good luck!

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