Marathon Nutrition Series Part II by Alicia Shay…
1.Wake up early enough to eat your regular breakfast or a slightly small version of it. Ideally this would be 3-4 hours before the gun goes off. This is important to do so that you are eating food that are familiar to your body, you have adequate time to digest the food and your breakfast will help top off your glycogen stores.
2. Before you eat breakfast drink at least 2 cups of water. This will facilitate digestion as well as help you re-hydrate after not drinking all night. Continue to sip on water up until 30 minutes before the race.
3. The majority of your breakfast, around 3/4, should be carbohydrates that you are used to eating. Include a little fat and protein to help keep your blood sugar stable.
A couple of examples:
- 2 slices whole grain bread, 1 Tablespoon peanut or almond butter, 1 cup low-fat milk or soy milk and 1 serving fruit (banana, berries, etc.)
- 1 cup whole grain cereal or plain oatmeal (less than 5 grams sugar per serving), 10 almonds, 1-cup milk, soymilk or yogurt, and ½ c berries.
- 2 slices whole grain bread, 2 eggs, and 1 small piece of fruit.