Marathon Nutrition: Key Points

Proper nutrition is crucial for marathon runners, impacting performance, recovery, and health. Carbohydrates are essential for sustained energy during the race. Balanced intake of macronutrients and micronutrients improves endurance and stamina. Nutrition aids muscle repair, reduces inflammation, and replenishes glycogen stores. A nutritious diet strengthens immunity, preventing illness. Optimal body fat levels enhance performance and health. Certain foods support cognitive function, aiding concentration during training and racing.

Building Your Diet:

Choose complex carbs like whole grains and colorful fruits and veggies. Opt for lean sources like chicken, fish, and beans for muscle repair. Include sources like avocado, nuts, and fatty fish for energy and anti-inflammatory benefits. Drink water and electrolyte-rich fluids to stay hydrated. Eat balanced meals before and after runs, with snacks for sustained energy. Consider individual needs and consult professionals if necessary.

Race Day:

Fuel with easy-to-digest foods before, during, and after the race for optimal performance and recovery.

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