There are plenty of marathons and long distance running events (list of running events in India). You might be training for it, or probably know someone who is. As important as training for it is, its equally important to get your nutrition right. Incorrect nutrition can complete destroy your performance.
Here are some nutrition tips that help you build stamina and improve performance.
We’ll break the nutrition down into 2 parts based on its timing- The first one is before the run, and the second is during and after the run. Here we’ll focus on the nutrition before the run. We personally rate the nutrition before the run as the most important, since it lays the foundations for your energy requirements:
1. Dinner: On the night before the big run, have a carbohydrate rich dinner, like pasta or rice. The surplus carbohydrates are stored in your body and are used to supply glycogen to your muscles during the run.
2. Hydration: About 1.5 hours before the run, drink a litre of water. This water will hydrate your body. The timing is important, since it gives your body enough time to process the water out. That way, you’re standing at the start line, not the line for the toilets.
3. Pre Run Breakfast: Breakfast anyway rules as the most important meal of the day. On your run day, its even more important since you need it to fuel you through the run. Eat a good breakfast with lots of slow release carbohydrates, some protein and low fat. Eat this meal atleast 45-60 minutes before the run. An example would be oatmeal with low fat milk and a banana. Fast release carbohydrates (sugary) are not recommended since it can cause a sugar low, and impede performance at the start of the race. Some protein is good to feed your muscles. Fat free is not important, but low fat is- Fat takes longer to digest so it will sit in your belly, make you feel heavy, and affect your performance.
4. Vitamin B: Pop a Vitamin B with your pre marathon breakfast. Your body uses Vitamin B to produce energy. For long runs and workouts, your body needs to produce extra energy and stamina, and a Vitamin B will help with that.
5. Sleep: Last but not the least, get 8-9 hours of sleep before your run. Sleep has lots of benefits. Your body should be completely well rested to perform in a long run.