Marathon Nutrition Tips for Taper Week and Race Day

  For those running the BMO Vancouver Marathon this Sunday, May 6, 2012, or for any marathon in face, nutrition plays a key roll. After weeks and months of training, tapering week is about rest, mental preparation and paying attention to nutritional intake. It is important to focus on maintaining the recommended daily intake of […]

Health Running Brian Webb

This article was published on April 30th, 2012

 

Photo Credit: BMO Vancouver Marathon

For those running the BMO Vancouver Marathon this Sunday, May 6, 2012, or for any marathon in face, nutrition plays a key roll. After weeks and months of training, tapering week is about rest, mental preparation and paying attention to nutritional intake.

It is important to focus on maintaining the recommended daily intake of cabohydrates throughout the week to ensure your body has stored enough energy for race day. If you prepare correctly throughout the week there is no need for a massive carb-load the night prior to the race.

During tapering it’s important to decrease portion sizes of meals and snacks because you are running less km’s and will burn less calories.

On race day, stick to your typical long-run meal plan. A good meal plan for race day includes:

  • 1 cup of oatmeal with honey
  • banana
  • 30 oz sports drink

Throughout the race the average person will need to consume 30-60 grams of carbohydrates (1-2 gels), plus water.

Post-race, carbohydrates, protein and water are required immediately and up to two hours after crossing the finish line. Chocolate milk, bagels and blueberries or bananas are great recovery foods.

, ,

RELATED POSTS

Lace up for the 2015 Rock ‘n’ Roll Vancouver half marathon

October 5th, 2015

Brian Webb 0

Canadians dominate in the 2015 BMO Vancouver Marathon

May 3rd, 2015

Brian Webb 0

8 running goals every runner needs to have

November 17th, 2014

Brian Webb 0

Join the Conversation

Leave a Reply

Your email address will not be published. Required fields are marked *