When training for a long distance race, you are what you eat
There’s a lot that goes into preparing for race day. But did you know that one of the biggest factors determining how you finish might be what you eat? Knowing how to fuel your body during the days leading up to the race, as well as during and post-race, is important if you want to finish a half or full marathon feeling great.

Make nutrition part of training

  • Start with the carbs. As a general rule, marathon runners should follow a carbohydrate-based diet. Carbs are stored in your muscles and used for fuel as you run.
  • Don’t skip the protein. Just as carbs provide necessary energy, protein provides the tools – amino acids – to build and repair damaged muscle from the miles and miles of training done each and every week. Protein can also help slow down the release of the carbs into the system for a steady energy infusion.
  • And always add water. The right hydration plan will enhance your performance in training and competition while minimizing risks for dehydration, over-hydration, and heat illness and injury.

Replenish on the run
Outside of hydrating during the race, it’s important to replenish your hard working muscles. If you’re running a three- to five-hour marathon, you may want to consider refueling with carbohydrate gels and Sport Beans® at the 10k mark, and every 10k thereafter.

Recover right
Start rehydrating immediately, but be careful not to over hydrate with water alone. A sports drink, for example, will help you replace vital electrolytes lost while running. Your body will also need more carbs to replace the fuel you just used, and more protein to repair your muscles that you just made work so hard. This can be as simple as adding 10 – 20 grams of whey protein to your favorite sports drink.

Make sure you add nutrition to your training schedule. It could be the difference between barely finishing and finishing strong.

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Seriously people: NO NEW FOOD ON RACE DAY! 

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Thanks for following along –

Perfectly Goofy Gail
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Perfectly Goofy Gail, Delightful Dopey Kimberly, PhotoBomb Becca & California Kiley

COUNTDOWN TO NEXT runDisney RACE WEEKEND: Disneyland Half Marathon Weekend

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Meet Perfectly Goofy Gail
Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail's 100th runDisney medal!

Perfectly Goofy Gail began getting active in 2005 with the goal of getting out of the house and loosing some weight... more

Meet Delightfully Dopey Kimberly
Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Thank you @runDisney for 7 years, 74 races, 102 medals and 708.2 magical miles!

Delightfully Dopey Kimberly began running in 2008 with the single goal of crossing “running a marathon” off her bucket list... more

Meet PhotoBomb Becca
We don't call her PhotoBomb Becca for nothing...

We don't call her PhotoBomb Becca for nothing...

PhotoBomb Becca...more

Meet California Kiley
Disneyland Diamond Anniversary Minnie

Disneyland Diamond Anniversary Minnie

California Kiley as you can probably guess hails from sunny Southern California... more

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