{"id":2487,"date":"2018-03-15T16:22:05","date_gmt":"2018-03-15T14:22:05","guid":{"rendered":"https:\/\/www.changeeat.com.cy\/?p=2487\/"},"modified":"2020-04-07T15:54:10","modified_gmt":"2020-04-07T12:54:10","slug":"marathon-all-you-need-to-know-before-the-big-race","status":"publish","type":"post","link":"https:\/\/www.changeeat.com.cy\/en\/marathon-all-you-need-to-know-before-the-big-race\/","title":{"rendered":"Marathon. . . all you should know before the big race !!!"},"content":{"rendered":"

The marathon day is only a breath away and the preparation for either \u00a0professionals or amateurs is at the final stage. Although the hard training is the main factor for success, nutrition is also important in athletic performance. Below you will find some guidance that will help you optimize your nutrition for have a successful race.<\/span><\/p>\n

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A short overview . . .<\/b><\/p>\n

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The requirements for carbohydrates, proteins, vitamins, minerals and liquids vary accordingly in each individual (based on gender, age and daily exercise).<\/span><\/p>\n

There should be an increase in total carbohydrate and energy intake during long training sessions and a decrease in intake when volume and intensity decrease (e.g.in recovery days).<\/span><\/p>\n

Nutrient dense, carbohydrate rich foods (such as whole-grain breads and cereals, starchy vegetables, fruit, dairy) should be the main fuel for the athlete. When the needs are higher, athletes can also include carbohydrate rich drinks (e.g. sports drinks, energy gels) during heavy trainings to improve performance. Strategic intake of carbohydrate rich foods\/drinks soon after training will aid rapid muscle glycogen repletion, particularly on double \u00a0trainings on the same day. Including protein rich foods throughout the day will promote the recovery of muscles, and protein synthesis and the production of red blood cells as part of the repair and adaptation process.<\/span><\/p>\n

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What should you eat\/drink before the race <\/b><\/p>\n

The main factors that cause fatigue during a marathon race are fuel depletion (carbohydrate) and dehydration. Therefore, both of these factors should be addressed to ensure that the race is completed at the desired intensity and time.<\/span><\/p>\n

For longer distances (half marathon and more), carbohydrate loading for 24-48 hours before the event can help increase glycogen stores, thus improving the availability of fuel during the marathon. \u00a0(Carbohydrate Loading: <\/span>https:\/\/www.changeeat.com.cy\/marathon-carbohydrate-loading\/<\/span><\/a>)<\/span><\/p>\n

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More specifically . . .<\/b><\/p>\n

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The day before the marathon (12 – 24 hours before the race):<\/b><\/p>\n

The pre-marathon meal is an important opportunity for a final top up of glycogen stores and to optimize hydration levels<\/span><\/p>\n

It is important to mention that foods high in fiber like whole-grain breads and cereals, nuts, seeds, raw or dried fruits and vegetables should be avoided. “Residue” is undigested food, including fiber, that makes up stool. The goal of the diet is to have fewer, smaller bowel movements<\/span><\/p>\n

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The following fruits and vegetables are well tolerated:<\/span><\/p>\n