{"id":874,"date":"2021-08-03T15:57:23","date_gmt":"2021-08-03T15:57:23","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/tips-for-your-race-preparation\/"},"modified":"2021-08-03T15:57:23","modified_gmt":"2021-08-03T15:57:23","slug":"tips-for-your-race-preparation","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/tips-for-your-race-preparation\/","title":{"rendered":"Tips for Your Race Preparation"},"content":{"rendered":"
\n<\/p>\n
In a marathon, it\u2019s the right training and preparation that gets you across the finish line. An important part of your training plan is your diet. But there is a lot more to it than just what you eat before and after you run. The right snacks and fluids during the race can help you run faster and boost your performance. You\u2019ll see the best results if you start taking a closer look at your marathon nutrition weeks before the big day.<\/span><\/p>\n <\/p>\n Training isn\u2019t the only thing to think about in the final weeks before a marathon. The right marathon nutrition will help you run faster. Get informed about the race set up beforehand: how many aid stations will there be along the course? Don\u2019t try anything new on race day; only consume foods and drinks that you\u2019ve tested during training. Try out different options in the weeks before the marathon.<\/span><\/p>\n Are you feeling uncertain?<\/p>\n A dietician who specializes in sports nutrition can answer any questions you may have and get you on the right track with marathon nutrition.<\/p>\n<\/div>\n Since the race will take longer than 90 minutes, it\u2019s advisable to increase your carb intake in the days leading up to the marathon. The goal of carb loading is to fill up your glycogen stores.\u00a0<\/span><\/p>\n However, that does not mean that you should overdo it with carbohydrates. Gradually increase your carbohydrate intake in the week before the marathon to increase the amount of glycogen in your muscles. Do you have digestive problems? <\/span>Fiber is important for athletes<\/span>, but make sure to reduce your fiber intake to a minimum just before and on race day.<\/span><\/p>\n Make sure you go into the race well hydrated. Start paying attention to your fluid intake 24 hours before the event.\u00a0<\/span><\/p>\n Breakfast 3-4 hours before a run: <\/p>\nMacronutrients for Runners: A Breakdown<\/span><\/h2>\n
\n
<\/span><\/li>\n<\/ul>\nPreparation is Everything<\/strong><\/h2>\n
The Final Countdown<\/strong><\/h2>\n
Carb Loading<\/strong><\/h3>\n
Hydration<\/strong><\/h3>\n
Marathon Preparation on Race Day<\/strong><\/h2>\n
<\/strong>You want an easy-to-digest breakfast to power you up for your race. Stay away from foods that are high in fat and fiber. These foods will sit in your stomach too long \u2013 not a good feeling while running. And, if you want that extra boost, go for a cup of black coffee to get you energized.<\/span><\/p>\n