Leading up to upcoming marathons happening in October like Garmin The Performance Series Singapore 2018 and HomeTeamNS REAL® Run, most runners have already started preparing for it by now. However, many often overlooked their diet plans prior to race day. It is essential for runners to eat right and healthily, ’cause the last thing you want is any stomach discomfort during the race. So, here are some dietary tips for you to follow and you can enjoy your marathon experience fully!
Get the right carbs
- Choose carbs that are low in fiber and easy for the body to digest such as pasta and oatmeal.
- Try to avoid high-fat carbs – foods that contain oil and fats. This is because fats take longer to digest, and you might experience stomach discomforts before, during or after the race. So you gotta say no no no to that delicious fried Hokkien mee and that crispy yet soft Roti Prata for a little while.
- Carb-load 2 or 3 days before your race day. Carb as a fuel source during exercise is important and also by carb-loading, it will increase the storage of muscle glycogen in your body which will act as an energy booster. However, you shouldn’t carb-load the day before because it’ll only make you feel more lethargic during the race day. Most importantly, carb-loading doesn’t mean increasing your calorie intake but increase the amount of carbs in your meals.
- Starting your run properly hydrated is essential. Your body needs enough water to release impurities like sweat when you run. So, you need to hydrate yourself before, during and after your run constantly.
- You can improve your running performance and protect your body from any potential damage when you hydrate enough.
- Have sports/energy drinks if you want to!
Have a little snack before your run
- Snacks like banana or granola bar, so you won’t feel hungry during your run. Not only that, these foods provide energy for you.
Take note: Eat what you’re used to and never try new drinks, foods or sports gels on race day!
Don’t start experimenting one week before the race. You can start now! What you eat in the days before your marathon can make or break your race. With these little tips, we hope you’re able to enjoy your marathon experience fully!