You can plan menus to get the most benefit out of your daily meals.
- focus on lots of liquids and high amounts of carbohydrates (runner's favorites include pastas, brown rice, and oatmeal)
- find out what fuel is available along the race route, then decide if you'll bring your own - aim for energy gels, energy bars, or sports drinks with more than one type of sugar (such as glucose and fructose)
Five to seven days out:
- consume at least three grams of carbs per pound of body weight as you ease up on your physical training
- drink plenty of fluids to stay hydrated (water, 100% fruit juices, or low-sugar sports drinks)
Three to four days out :
- boost carb intake to 3.5 to four grams for every pound of body weight
- decrease fat, protein, and excessive fruits and vegetables to balance calorie intake and avoid bloating
Two to three days out:
- limit high-fiber foods such as bran cereals and whole grains to help lighten the weight of your intestines
- continue to hydrate
- eat a meal high in carbs, no less than four hours from start time, to keep blood sugar levels steady- pasta is an excellent option
- fuel up as planned, a good guideline is at least 30 to 60 grams of digestible carbs per hour
- drink fluitds as needed, but not so much that you make frequent pit stops potentially affecting your time
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