Training for a marathon is … well, it’s a challenge. You don’t run 26 miles on nothing. You have to prepare mentally and physically for months ahead, follow a pretty strict training schedule and eating plan. While you know that you need to starting tapering, reducing your training effort, in the weeks leading up to the big event, do you have to alter what and how you eat for best performance? The most important advice upfront:
Don’t try any new foods in the run-up to your big event
Eat what you normally eat and what works for you. The biggest risk for any athlete is to develop digestive issues that reduce energy take-up and distract from training and recovery.
How and What to Eat in the Lead up to the Marathon
Make sure you have the right balance of nutrients in all your meals leading up to the big event. You can achieve this by simply sticking to what you normally cook or eat. You might like to plan ahead and make a detailed meal plan for the week leading up to the big event. Planning your meals out reduces your risk of eating the wrong foods or running out of time to prepare meals. Also, if you are getting nervous and apprehensive about it all, at least you know your nutrition won’t let you down. It takes the worrying out of your meal choices.
Reduce your intake of foods high in empty calories in the weeks prior to the big event
Instead, increase your intake of nutritious meals to reflect your body’s need for energy storage/replacement, and repair. You literally are what you eat, you will feel better, train better, recovery more quickly, and reduce risk of injury by being meticulous about your snack choices in particular.
Eat 5 portions of fruit and vegetables daily to ensure you get a good amount of vitamins and minerals
This will also ensure you get plenty of fibre and water in your meals, helping your digestion run smoothly, and helping you stay hydrated. Add a banana, apple, or fresh or frozen berries to your breakfast; carry a couple of pieces of fruit with you as a snack if you feel peckish between meals; add a small cup of soup to your lunch; enjoy a small side salad of green leaves with dinner.
Ensure a balance of protein and carbohydrates in your post recovery meal/snack
This ensures that your body has the right fuel to repair tissue and replaced lost energy. Also ensure that you include some fresh nuts and seeds in your daily diet as they contain valuable fatty acids, too. Don’t forget that water is also an essential ingredient in your post-workout meal!
Be prepared
Don’t leave your nutrition to chance. Set apart time to pre-cook meals in the weeks prior to your big event. I recommend batch cooking a few of your favourite meals and freezing them in portions. This minimises the risk of running out of time to prepare a nutritious meal, and then reaching for the wrong type of food (ready-meals, take-aways). It also ensures that you get to rest and put your feet up rather than wasting energy standing in the kitchen in the immediate run-up to your event.
