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Sunday, October 2, 2011

Diet: 24-hours Before Race



Even though hard training for marathons in October is practically over and most of us are tapering, there are still things we can do to improve performance come race day. One of those things is diet.  It’s especially important what you eat a day before marathon.  Paul and I religiously followed a diet from Jeff Galloway’s book a day before Eugene Marathon on May 1st.Yes, the number of energy bars raised eyebrows, but the diet worked for us. Here you go:

Day Before Marathon
9:00 AM
Cereal or bagel with low fat cream cheese, coffee or tea. Drink 8 ounces of water or orange juice or a sports drink
10:30 AM
An energy bar or whole grain bagel or baked potato with nonfat coleslaw. Drink 8 ounces of water or sports drink
12:00 Noon
A grilled chicken sandwich or sliced turkey breast on whole grain bread, steamed broccoli or spinach salad. Drink 8 ounces of water or sports drink
1:30-2:00 PM
An energy bar or cereal or a baked potato with non-fat sour cream. Drink 8 ounces of water or sports drink
3:30-4:00 PM
A grilled chicken sandwich or turkey breast burrito with pinto beans and sliced tomatoes; an energy bar. Drink 8 ounces of water or sports drink
5:30-6:00 PM
A baked potato with non-fat sour cream or brown rice with steamed broccoli; an energy bar, if hungry. Drink 8 ounces of water
7:00-7:30 PM
An energy bar. Drink 8 ounces of water
9:00 PM
An energy bar. Drink 8 ounces of water

Marathon Morning

5:00 AM
Wake up. Drink 8 ounces of water
6:00 AM
An energy bar and a cup of coffee. Drink 8 ounces of water
6:30 AM
Drink 4 to 8 ounces of water, if there’s no sloshing in the stomach
7:00 AM
Start race


Good luck on Sunday. Run Strong!
RPB
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