Mirillis action free 201811/13/2023 ![]() ![]() While you may know to avoid coffee late in the day, be aware of other foods that have caffeine, like black and green teas, sodas, and chocolate. In addition to pre-race nerves, certain foods can negatively impact your sleep. See how you feel during the run and adjust accordingly. Mimic race day by cooking a pre-race dinner the night before a double digit run. The only way to know what foods work best for you is to try them out on long training runs. Some runners can eat beans every day, while others find a handful of chickpeas leads to uncomfortable bloating. Most importantly, choose vegetables that you know sit well with you and will not cause you GI distress. Instead, opt for vegetables that tend to cause less GI distress, like green beans, carrots, zucchini, bell peppers, and spinach. Common culprits include cruciferous vegetables, like broccoli, cauliflower, and brussels sprouts, and or plant-based proteins, like beans, lentils, or chickpeas. You may find that some high fiber foods don’t work for you the night before a marathon. You want to eat enough fiber so you will go to the bathroom before the starting gun goes off, but not so much that you spend 26.2 miles searching for the nearest porta potty. The night before a marathon, you do want to include some fiber, as this will help keep you full and regular. Read more about how to carb load properly here. If you decide to carb-load, you will begin the process 3-5 days before the race. This will help ensure you are meeting your needs without making you feel uncomfortably full. Rather than adding more carbohydrates on top of your usual amount of food, shift the percentage of calories you eat to be more carbohydrate heavy while still incorporating other important nutrients. Instead, fill half your plate with grains and starchy carbohydrates such as pasta, rice, or potatoes, one quarter with protein such as tofu or tempeh, and one quarter with non-starchy vegetables such as cucumbers, green beans, or carrots. While you do want to bump your intake of carbohydrates, a full plate of only pasta may not be the best idea either. ![]() In other words, you want to eat plenty of carbs the night before to top off glycogen stores for the big race. Your body’s main source of energy, carbohydrates, are stored as glycogen in the liver and muscles.ĭuring marathons, the body burns through its glycogen stores rather quickly and turns to any other carbs that you recently ate for fuel. While your pre-marathon breakfast is important, what you eat the night before the race is also critical. So what should you eat the night before a marathon? Meal composition ![]() Maybe you are feeling nervous and have little appetite or are worried about the pre-race dinner causing GI issues so close to race time. You’ve been training for a few months, but before you wake up and run 26.2 miles, you have one more hurdle to face: the pre-race dinner. ![]()
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