Two days ago Tel Aviv Gillette Marathon newsletter 5 came in. this time with an “What to Eat before a marathon from now on until the pasta breakfast. it is seems like a very precise recipe which is very hard to follow for inexperience runners.
TWO hours before exercise:
Meal rich in complex carbohydrates, low fat protein with a little example: a roll with cheese / ham / tuna or a plate of noodles / pasta / rice / pasta with sliced chicken breast without skin and coating.
Dinner near the beginning of training, about -30-20 minutes ago:
Carbohydrates with high glycemic index, low in protein, fiber and fat. For example, a slice of white bread with a teaspoon of jam or banana / grapes.
Training is under an hour is not necessary Ltsf carbohydrates. Practice over an hour should be consumed every 30 minutes about -60-30 g sugars. For example, dried fruit / isotonic drink / gel.
At the end of training:
About fifteen minutes after exercise, you should consume a simple carbohydrate like fruit juice or diluted slightly. Range up to an hour from the end of exercise, you should consume a meal combines carbohydrates and protein to renew energy stores and muscle recovery. The meal should provide complex carbohydrates and proteins, for example: 4-2 slices of bread / about 2 cups of cooked grains (rice, pasta, couscous, etc.) with a can of tuna / chicken breast / egg / cheese / vegetable or dish used of cereals and pulses (about 2 cups) as majadra.
After the meal should be eaten two meals Fhmimtiot additional two hours apart between them. For example, pasta / rice / sandwich.
Tip consumption of vegetables and fruits;
Adequate consumption of vegetables and fruits on the supply important vitamins and minerals, which athletes make increased use of non-active. In addition, fruit sugar used for energy is available.
However, please note that consumption of vegetables before the appointment is not recommended because they are rich in fiber and may increase discomfort in the digestive system during exertion.
Therefore you should consume the vegetables at meals that are within 4 hours before training and post-workout meal.
Fluid intake around training to drink about two hours before -3-2 cups, cup 20 minutes before and 1/2 cup every 20 minutes during exercise.
A week before the race:
It is recommended to eat about 60% of total caloric intake from carbohydrates, are required to fill muscle energy stores. Excessive eating is not necessary that the excess calories will become fat. Has put emphasis on diversification of the various portions of carbohydrates at meals throughout the day. To be practical, the order of 4-2 carbohydrate servings in one meal (to carbohydrate = slice of bread / 2/1 cup cooked grain or pulses).
Drink about a liter of fluid a day -2.5-2, in order to avoid dehydration which is harmful to marathon performance. During training you should drink even more.
Day before the race and on race day:
Keep drinking as -3-2 liters throughout the day, preferring water over any other beverage type.
Reduced competition in the morning drinking coffee, tea, chocolate.
Two hours before the competition: 3-2 cups of water with the meal.
About 20 minutes before drinking a glass of water.
Ten minutes before starting the race – the evacuation of urine.
The race evening meal:
The meal to be complex carbohydrates such as rice, pasta, bread, sweet potato, potato.
It is important not to overdo it too much, between 4-2 servings carbs! In addition, there are phase protein, such as chicken / turkey / tuna.
Be sure to drink enough.
About an hour and a half to two hours before the race:
Eat breakfast that contains carbohydrates and proteins, such as two slices of bread with tuna / cheese / egg or cereal with milk / yogurt.
It is important to eat only things that sell you! Attempts can be done during training but not during competition.
About fifteen minutes before the start:
You can eat fruit.
Please note that participants track of 10 kilometers, you should eat fewer carbohydrates and reduce the amount of food.
Completion of energy and fluids during the race:
Correct frequency energy is one complete 30 minutes. It is important to consume what you have settled down to it, is not the time to try new things. Options: Gel, Energy Drink, dates.
Completion of energy and fluids after the race:
Common phenomenon is to finish the race and eat whatever was at hand. Immediately after the most important effort to provide the body with carbohydrates and proteins for faster recovery and reduce muscle damage caused by the effort. We suggest you start eating sugar is available as fresh fruit / dried or diluted juice or gel and is recommended to prepare in advance and bring sandwiches (with tuna / cheese / ham) which can be eaten immediately after the effort.
Even those who felt a lack of appetite after the race, feeling characteristic prolonged effort suppressor hormone secretion due to starvation during the effort and a general sense of euphoria by ending marathon, should try to eat as many near the end of the race. The body needs it!
After the race:
Keep the completion fluids (water) after the race. The amount of water you have lost can be calculated by weighing before and after the competition, when the difference is the amount of fluid to be completed. Drink the volume lost + 2/1 from (eg if you lose liters should you drink a liter and a half) the right amount you should drink one gradually to 15 minutes, approximately -200-100 ml fluid (between half a cup a cup). Welcome drink contain salts, eg broth or isotonic drink or food containing salt accompany such as pretzels or bread.
that is all you need to know about what to eat before a marathon.
You can still sign up to the upcoming Tel Aviv marathon.