Gameplan: How to fuel for a marathon
MANILA, Philippines - In long workouts or races like a 42k marathon, the body uses up it’s stored source of energy, glycogen. The constant stress on the muscles also builds fatigue, creates muscle damage and inflammation. Following these tips will help
1. 48 hours before a marathon make sure meals are carbohydrate rich and nutrient dense. Breads, cereals, pasta, rice, fruits, potatoes, corn legusmes and low fat dairy are good souces for this. You should also have protein and good sources of these are milk, eggs, soy, legusmes, fish, lean beef and vegetables.
2. Two or three hours before the start, the pre-race meal should have carbohydrates with some protein and foods packed with vitamins and minerals. This can be a light meal of rice or pasta with egg or fish or chicken meals with vegetables.
3. During the race, pay attention to your hydration and take 30-60 grams of carbohydrates for every hour of training or racing. Sports drinks and gels are good sources for this.
4. Right after the race, replenish your fluid loss and have a post race meal, rich in carbohydrate and protein. Eating generous amounts of fruits and vegeteables rich in antioxidants helps minimize oxidative damage and the production of free radicals as well as boosts the immunde system. – Rappler.com