For those running the BMO Vancouver Marathon this Sunday, May 6, 2012, or for any marathon in face, nutrition plays a key roll. After weeks and months of training, tapering week is about rest, mental preparation and paying attention to nutritional intake.
It is important to focus on maintaining the recommended daily intake of cabohydrates throughout the week to ensure your body has stored enough energy for race day. If you prepare correctly throughout the week there is no need for a massive carb-load the night prior to the race.
During tapering it’s important to decrease portion sizes of meals and snacks because you are running less km’s and will burn less calories.
On race day, stick to your typical long-run meal plan. A good meal plan for race day includes:
- 1 cup of oatmeal with honey
- 30 oz sports drink
Throughout the race the average person will need to consume 30-60 grams of carbohydrates (1-2 gels), plus water.
Post-race, carbohydrates, protein and water are required immediately and up to two hours after crossing the finish line. Chocolate milk, bagels and blueberries or bananas are great recovery foods.