When preparing for a marathon, carefully select the foods you plan to eat the night before the big event. As explained by TheDietChannel.com, proper nutrition before a run not only provides energy and fuel for the muscles, but also prevents low blood sugar during the marathon. Rather than simply indulging in your favorite foods the night before a run, it is important to carefully select foods based on how they interact with your body. According to an article at Today.MSNBC.com, your meal the night before a run should consist of "80 percent carbs, 10 percent protein and 10 percent fat."
Carbohydrates
Choose foods that are high in carbohydrates, but low on the glycemic index. Low-glycemic-index carbohydrates allow glucose to enter the bloodstream more slowly. Although these foods do not provide quick bursts of energy, they will build a foundation for long-lasting energy. The best foods to eat the night before a marathon include whole grain breads, pasta and sweet potatoes. Although various other foods, such as oatmeal, bran cereal, fruits, vegetables and beans, are high in carbohydrates, they are also quite high in fiber. Filling up on high fiber foods the night before a race might cause excessive cramping during the race. When eating pasta, use a simple tomato-based sauce. The tomato sauce not only contains important minerals and antioxidants, but also digests easily once consumed. Unlike heavier sauces, such as alfredo or pesto, tomato sauce should not irritate the stomach or digestive system during a race.
Proteins
Proteins affect the body in a variety of ways, from helping form the skin, blood and organs, to helping repair damage to the bones and tissues. During a marathon, your body burns protein to use as fuel. For this reason, including protein in your pre-marathon meal is essential. Good sources of protein include lean meat, poultry, fish, nuts, egg whites and dairy products. Beans are also an excellent source of protein. However, they may be difficult for the body to digest during a marathon. For this reason, it is recommended that beans are only used as a source of protein for marathon runners who cannot eat meat.
Fats
Although a small amount of fat is recommended, only healthy fats should be consumed the night before a run. Unhealthy fats include ice cream, chocolate, butter, full-fat cheese, vegetable oil, whole milk and red meats. Although these foods can be consumed occasionally as a special treat, they should be avoided the night before a marathon. Not only do they provide little fuel for the body, but also cause disturbances in the digestive system. Instead, choose healthy fats, such as olive oil, peanut oil and avocado.
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