1. Don't Be Adventurous
Marathon nutrition is fairly simple; it's about eating healthy foods. However, there are a few things to keep in mind. For example, the night before or the morning of the big race is not the time to try something new. On your last few long runs before race day, experiment with some foods and see how they make you feel. Experiment with eating times, as well. For example, if you ate at 7:00 a.m. and began your long runs at 10:00 a.m., give yourself the same three-hour lead time on race day. New sports drinks and supplements count, too. Some runners make the mistake of picking up a new product at a marathon expo and trying it right before a race. These products might not agree with you, so it's best to wait until after the race to try them.
2. Eat All Three Macronutrients
Consume a breakfast that contains carbohydrates for energy, as well as some protein and fat. The fat is important because it slows down the absorption of the food and allows it to last longer. You don't have to eat a big breakfast. Just make sure that it contains all three of these macronutrients. For example, yogurt with some fruit and nuts contains carbohydrates, fats and protein and will not weigh you down.
3. Don't Get Dizzy
Eat a high-quality carbohydrate about one hour before the marathon begins. About 200 to 250 calories will do the trick. Some people find that Power Bars are good because they maintain the blood sugar level and digest quickly. Not consuming enough carbohydrates is dangerous because it can lead to hypoglycemia, a drop in blood sugar. When hypoglycemia occurs, a runner can become dizzy, confused and disoriented.
4. Plan Ahead
In the weeks before the big race, you should eat a healthy diet full of whole, unprocessed foods. About 60 percent of your calories should come from carbohydrates, about 20 percent from protein and 20 percent from fats. Some good sources of carbohydrates are potatoes, whole-grain pasta and whole grain breads.
5. Prevent Dehydratation
Avoid alcohol in the days before a big race because it is very dehydrating. Even if you drink a lot of water after drinking alcohol, it will be hard to meet your body's needs. Drinks that contain caffeine like coffee or soda are also dehydrating, so drink two ounces of water for each ounce of caffeinated beverage that you drink.
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