The best breakfast before running a marathon What to eat before running a marathon

April 22, 2023

If you want to run well in a marathon, then you should think carefully about what food you should stuff in your stomach before that. By eating right, the body is better able to function as expected, recover more easily after exercise, and reduce the chance of injury or illness. The pre-race breakfast is the most important for runners.

The focus of supplementation

What is needed is energy food that is quick to prepare, provides satiety, and replenishes needed nutrients. The main focus is on high carbohydrate, low oil, such as peanut butter or jam sandwiches, fruit, nutty cereals, etc. Because after a night's sleep, some of the stored liver sugar may be consumed, and the purpose of breakfast is to replenish the energy consumed at night.

Do not

Avoid foods that contain too much fat, such as buns and burgers, because they are not easily digested, stay in the stomach longer, and do not provide enough sugar. Milk can cause gastrointestinal discomfort in some people and should be avoided at all costs.

Meal timing

Eat breakfast 2-4 hours before the race, not too early so that the energy eaten is consumed again, but also not too late so that the food is not digested in a hurry. It is important that the food is digested before the race, otherwise you may throw up after the start.

Suggestions

As you become more experienced in the race, make a data table of what food to eat for breakfast. If breakfast becomes a formula, it can reduce the occurrence of accidents in the race and make the runner feel more secure.

Reminder

Some runners can't eat solid food because of nervousness, so they can drink sports drinks and energy gels to replenish carbohydrates instead.

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