Jun 23, 2021
If you are training for a marathon and that marathon is coming up soon, that this episode is for you! Learn the do’s and don’ts when it comes to fueling and hydration as given by the sports nutrition guidelines and Coach Kayla’s personal experiences.
If you are training for a marathon and that marathon is coming up soon, that this episode is for you! Learn the do’s and don’ts when it comes to fueling and hydration as given by the sports nutrition guidelines and Coach Kayla’s personal experiences.
WEEK (AT LEAST 3 DAYS) LEADING UP TO MARATHON
Hydration: Make sure you are adequately hydrating (water), at least 8 cups/day
Fuel: Increase intake of vegetables especially starchy vegetables and grains (rice, pasta, etc.), plant proteins (beans/legumes), and fruits
DAY BEFORE MARATHON
Stay hydrated
Eat a well-balanced plant based meal for dinner with grains, beans/legumes, and vegetables
Tell yourself positive affirmations! You can do this!!
Make sure you are prepared with fueling and hydration for the BIG day!
DAY OF MARATHON
Hydration: drink 16-20 oz. of electrolytes about 3-4 hours before race
Fuel: Eat a breakfast high in carbohydrates (low in fiber and fats, no whole grain bread)
Examples:
-Bagel and peanut butter and banana
-PB Smoothie
-Quick cooking oats
DURING MARATHON
Take gels every 45-60 minutes (HUMA, GU) with sips of electrolytes if possible
Take sips of electrolytes and water at each water stop
POST MARATHON
Drink a pea protein shake if you can right after (within 30-45 minutes)
Eat a well-balanced meal with carbohydrates and plant protein within 2 hours
Replace fluid! Drink a PB/vegan beer (if you want!) you earned it!