One major thing to remember when running marathons or half marathons is your diet- CARB LOAD! Carb load like crazy. Eat a ton of carbs, and when you think you’re full, eat some more.
The reason for this is to stock your glycogen stores. That’s probably one of the most lengthy topics I could write about, but for now, we’ll keep it short and sweet. Your glycogen is stored in your muscle as fuel. All food you eat is either turned to glucose-which goes right into your bloodstream, or glycogen, which is stored for later.
Here’s some quick tips for carb loading before a race:
- You’ll need 3.5-4 grams of carbohydrates per pound of body weight per day. Since I’m a smaller female, I leaned towards 3.5- giving me a grand total of 437.5 grams a day.
- Start carb-loading 72 hours out (my race is Sunday morning at 7:10am, so I started today- Thursday at breakfast)
- Carbs should make up 70-80% of your diet during this 72 hour period
- Limit fiber intake- high-fiber fruits and whole grains, for example
- On race day: pre-race meal should be eaten 3-4 hours to completely digest
- Pre-race meal: 15-20grams of both proteins and fats is ideal
But more importantly……BEACHHHHH. Sun. and tanning. and listening to the ocean. Ahhhh. As soon as my race is over, I’m drinking a big Coors Light (or well, a normal size one, whatever) and all the seafood I can choke down. I haven’t had a proper cheat meal in almost 45 days. It. Is. TIME.