Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the race. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the …
Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the race. As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the …
Check out the London Marathon’s training and meal plans. Don’t have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21 April 2024. Below, you’ll find suggestions on what to eat and how …
What to eat the week before the marathon Contrary to previous beliefs, the week before the marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only needs to start ‘fuelling up’ or ‘carb-loading’ two or three days before the race (three days if you prefer …
For what to eat during the rest of the week, check out our marathon meal plan. Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon? More like this Check out the London Marathon’s training and meal plans. Don’t have a spot to …
Below, we’ve included examples from the London Marathon training programme to plan your session and nutrition for this day. Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon? More like this Check out the London Marathon’s training and meal plans. Don’t have …
Remember, what you eat is only useful once it’s been digested, so the timing of your meal is relevant too. If you are eating lunch 2-3 hours before you exercise then focus on a carb-based meal with lean protein. If there is a longer gap between your workout and last meal, include a small snack …
Carbohydrate is a main fuel for endurance training, therefore less is required on easier training days. This may mean that only one meal (eg breakfast or lunch) needs to be carbohydrate-based. Easier training days give the flexibility to have a protein-rich breakfast, which may also reduce hunger for the rest of the morning. Intakes of …
Nutrition plan for heavy training days: two or more training sessions or a long, endurance-based session Increase the carbs Your intake of carbohydrate should be raised on these days and, as a general rule, a serving should be included at all main meals to top up muscle glycogen (fuel) levels. Our roast chicken thighs with …
You should have a moderate intake of carbohydrates on these days. A sensible starting point is including a serving of carbohydrate at two meals. This will ensure that the body is properly fuelled for training and that carbohydrate (glycogen) stores are refuelled after your run, ready for your next training session. If you have included …