Trabzon Yarı Maratonu

Nutrition and Diet Recommendations for the Marathon

Sports that require endurance, such as marathons, can be completed more efficiently and healthily with proper nutrition. Maintaining energy balance improves performance while reducing the risk of injury. Here are some basic nutritional recommendations for before, during, and after a marathon :

Pre-Marathon Nutrition

1 Week Before: Fill your glycogen stores with a carbohydrate-heavy diet. Daily carbohydrate intake should be 4-8 g/kg, and protein intake should be 1.2-1.6 g/kg. Be sure to drink plenty of fluids. Drink plenty of fluids.

One day before the race: For dinner, choose carbohydrate-rich foods such as whole grain pasta, rice, and mashed potatoes, along with grilled chicken or fish, yoghurt, and fruit. .

Race Morning: Eat breakfast at least 2 hours before the race. Eat foods that are low in fibre, easy to digest, and high in carbohydrates (whole grain bread, low-fat cheese, honey, bananas, milk, or oats). Avoid fatty foods and drink 100-200 ml of water. Don't forget to drink 100-200 ml of water.

Nutrition During a Marathon

Starting from the first 30 minutes of the run, consume a small slice of banana or a carbohydrate gel every 20-30 minutes.

To prevent dehydration, make sure to drink a glass of water or an electrolyte drink every 20 minutes.

Avoid eating dried fruit as it can strain your intestines.

Post-Marathon Nutrition

First 30 Minutes: Consume foods containing carbohydrates and protein to replenish the body's glycogen stores. For example, you can consume sports drinks, milk, bananas, or a handful of almonds. .

For 6 hours: Continue eating carbohydrate- and protein-rich foods every 2 hours. Continue eating carbohydrate- and protein-rich foods every 2 hours.

Replenish Fluid Loss: Drink plenty of water and mineral water to replace the fluids lost through sweating. Aim to drink 450 ml of water for every 500 g lost. Continue drinking water until your urine is light in colour.

Nutrition and Diet Recommendations for the Marathon

Trabzon Half Marathon

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