Eating before a marathon does not just refer to what is consumed on the day however; a lot of emphasis is placed on the pre-race meal since so many persons neglect its importance. The fact is, what persons have in their system can affect how they perform regardless of the training leading up to the day. It is important to feed your system something that it can handle, and the best way for persons to know if they can run after such a meal is to practice combining the two.
Practicing the Pre-Race Meal
Persons should decide on the exact time they intend to eat before the marathon, as well as what they intend to have. They should then consume this meal at the precise time on the days that they run 5ks. The aim is to test their ability to perform after. If it is too light, too heavy, or simply disagreeable to their digestive system a change must be made. They should also consider if the time is too far from the race time or too close.
What to Eat on Race Day
Persons should have simple, balanced meals that can provide the nourishment they need. Energy will be vital through-out the process so high quality protein and good carbohydrates should be considered. Portions should allow the body to gain the fuel it needs for immediate use and storage, without slowing it down.
On race day persons should follow the meal plan and schedule they ‘practiced’ on 5k days, since they would have already figured out how it affects the body, and if it is enough to sustain them. They should never introduce anything at the last minute, eat greasy foods, or consume junk since this will undermined all the training that has been done.