Marathon Runner’s Diet

Question:

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ae110_trd

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Could you tell about marathoner’s diet plan before a competition (during training for a marathon and just before a marathon race)?

What to eat and what's the right way to eat before a marathon?

Answer:

Кульков Олег Сергеевич

Kulkov Oleg

Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”

I always say I liked “marathoner’s diet” because with few exceptions, it included almost all products. Simply put, I ate everything that was at hand))). Only harmful and unhealthy foods (too fatty or spice) or products causing abdominal discomfort (heartburn or, sorry, but even burping) were “forbidden”.

In a broad sense, I think, a core principle we should follow when planning a diet before a marathon shouldn’t differ from principles of healthy eating. Healthy diet should contain adequate amounts of both carbohydrates and proteins. I often hear it is recommended to exclude carbohydrates or proteins (depending on a diet plan selected) from a diet but I’m sure it’s a wrong approach. That’s why protein-carbohydrate food (so called complex carbohydrates) should definitely be included in your diet. Proteins are essential to stop protein catabolism and for enzymes synthesis, meanwhile carbohydrates are the main source of energy stored both in muscles and liver and readily available as glycogen.

What to eat just before a marathon start is a simply and trite theme. A carbohydrate dinner (within reasonable limits) that is often called Pasta Party will be quite enough and give you the energy needed for a marathon running. A light breakfast, porridge for instance or any other food with carbs is also good before the race.

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