Whether you're training for a 5K, half marathon, or marathon — or just running for fun.
The next two to three hours after your workout continue to be an optimal time for your muscles to rebuild and replenish glycogen stores. Aim to have a balanced meal with carbs, protein, and fat two to three hours after your run, Baumann says. Consuming at least 20 to 25 grams of postexercise protein, in particular, helps stimulate muscle growth.or half marathon? On the big day, what you eat and drink could make or break your performance — as well as how much you enjoy the experience.
What you eat and drink the week before race day doesn't change a whole lot compared to the way you eat throughout your training cycle.two to three days before a marathon can help you maximize your glycogen stores going into your race, which can help you maintain energy throughout the whole race. In order to carbohydrate-load, you'll want to eat eight grams of carbohydrates per kilogram of body weight for two and a half to three days before your race, Baumann says.
On the day of a long race, stick with foods and beverages you are familiar with and have been consuming before or during your long runs. Make sure to follow the golden rule:"Don't try anything new on race day," Baumann says. Eat a carb-heavy breakfast two to three hours before the race, drink fluids with electrolytes, and consider. As you wait at the start line, eat some sport beans or an energy gel so you have glucose readily available for your muscles as you start running.
Fueling during a half marathon or marathon should be just like you've practiced during your longer training runs. You may want to use the sports drinks and energy gels available on the course, but just to be sure you don't get an adverse reaction, you might want to carry the ones you're used to. After the race, first, celebrate! With that being said, alcoholic beverages are often available at tents on site. Before enjoying a drink or two, make sure to refuel with fluids, electrolytes, carbs, and protein. Many races offer chocolate milk, broth, potato chips, and bananas, which are all great options. To help your body recover faster, eat a balanced meal within a couple hours after finishing the race, Baumann says. Then, enjoy some much-needed rest.