Nutrition and Diet Recommendations for Participants in the Trabzon Marathon and Diet Recommendations

1. Preparation Weeks in Advance:

Carbohydrate-rich diet: Choose complex carbohydrate sources to replenish muscle glycogen stores (whole wheat bread, brown rice, quinoa, oats).

Protein: Add lean protein sources (chicken, fish, eggs, legumes) to support muscle repair.

Healthy fats: Support your energy needs by using healthy fat sources such as avocados, olive oil, and walnuts. .

Hydration: Keep your body well hydrated by drinking enough water throughout the day.

Fibrous foods: Include vegetables and fruits in your diet to regulate your digestive system, but reduce your fibre intake before the race. However, reduce your fibre intake before the race.

2. Preparation Weeks in Advance (Carbohydrate Loading):

Increase your carbohydrate intake to fill your muscles with energy. Increase your carbohydrate intake to fill your muscles with energy.

Protein: Add lean protein sources (chicken, fish, eggs, legumes) to support muscle repair.

Focus on light and easily digestible carbohydrate sources (pasta, potatoes, white rice, bananas).

Avoid fatty and heavy foods; these foods can make digestion difficult.

3. Race Morning:

3-4 hours before the race, eat an easily digestible, carbohydrate-rich breakfast (oatmeal, honey, banana, a small amount of milk or yoghurt).

Have a small snack (banana, energy bar) 1 hour before the race.

4. During the Race:

Hydration: Drink water every 20-30 minutes. In hot weather, choose sports drinks that contain electrolytes .

Energy boost: To maintain energy levels during long runs, consume fast carbohydrate sources such as gels, energy bars or dried fruit (recommended every 45-60 minutes ).

Electrolytes: You can use sports drinks or salt tablets to replenish electrolytes such as sodium, potassium and magnesium.

5. Post-Race Nutrition:

First 30 minutes of carbohydrates and protein: Consume a meal with a 3:1 carbohydrate-protein ratio (e.g., chocolate milk or banana smoothie).

Hydration: Drink sports drinks to replenish water and electrolytes lost through sweating.

Create a balanced meal plan: Carbohydrates: Whole grain bread, pasta, vegetables.

Protein: Eat chicken, fish, eggs, and legumes.

Healthy fats: Avocado, walnuts, olive oil.

Fruits and vegetables: Colourful vegetables and fruits for vitamin and mineral support.