Diet so important in crucial few days leading up to start line

The theory of excessive carb-loading – avoiding carbs for a few days then stuffing yourself stupid with them – is seen as a bit outdated now. There’s only so much energy your muscles can store.

However, a few days beforehand it is a good idea to include some good carbohydrates in your meals; things like wholemeal pasta and bread, pulses, brown or basmati rice, fruit and vegetables. There’s no need to eat loads more than usual, simply adjust the proportions of your meals to include more carbs and less protein, as they will provide your muscles with most of the energy they’ll be using as you run.

The day before the race, switch to simple carbohydrates, as you may not have enough time to properly digest wholegrain food before the race.

Eat carb-based meals and snacks today - pasta with tomato sauce is a favourite of mine, but also consider rice, potatoes and bread, with maybe a little light protein such as chicken or fish if you feel like it. Avoid anything too fatty or fibrous, as these types of foods could make you feel heavy or bloated. Don’t have a massive evening meal, spread your intake throughout the day.

On marathon morning you’ll need a breakfast that provides you with good energy but doesn’t take too long to digest. Different things work better for different bodies; hopefully you will have experimented in training to find out what suits you best. Many people like white toast or porridge with jam or maple syrup.

Have breakfast at least two hours before the race so it has time to leave your stomach before you set off – this also helps with the all-important visit to the loo! About an hour beforehand have a light snack such as a small banana or an energy bar if you feel you need to.

Consider carrying some energy gels or jelly babies with you during the race. Your muscles will have used up most of their own fuel stores after about an hour and a half, so supplementing with an energy product should prevent you from hitting the dreaded “wall” by giving you a carbohydrate boost.

If you are going to use energy products it’s really important to test them in training just in case they don’t agree with you.

Hydration is obviously very important. Make sure you drink plenty of water in the week before the race. There is no set correct amount, as everyone’s body is different, but try to keep it at a level where your wee is a very pale colour.

Don’t overdo it on the morning of the race, as there’s plenty of drink available on the marathon course.

Good luck and see you on the start line!

You can read more from Angela on health, nutrition and running at www.lovelivingwell.co.uk

Readers who submit articles must agree to our terms of use. The content is the sole responsibility of the contributor and is unmoderated. But we will react if anything that breaks the rules comes to our attention. If you wish to complain about this article, contact us here