Stephanie Nunes, RD

 The week before the Marathon

• Focus on eating plenty of fruits/vegetable/whole grains to keep your immune system boosted.
  
• Try to increase your carbohydrate intake a couple days before the marathon but don't "stuff" yourself.
  
• Don't skip meals.

1. The Day before the Marathon
   • Stay away from foods you know will cause stomach distress.
     
   • Drink water frequently.
     
   • Eat meals at home if possible.
     
   • Go easy on caffeine products.
     
   • Avoid gassy foods like broccoli, cauliflower, cabbage, beans, etc.
     
   • If you are on the road, pack non-perishable food items.
     
2. Marathon Morning
   • Eat 2-4 hours before the race. Aim for 100-200 grams of carbohydrate (low in fat and a small amount of protein). Ex. Bagel, banana, non-fat yogurt, sports drink, toast, sports bar, etc.
     
   • Drink 16 oz. of fluid before the start of the marathon.
     
3. During the Marathon
   • Drink 5 1/2-oz fluid every 15 minutes. Use a sports drink if available. Try to test out the sports drink that
     will be featured at the race BEFORE your race.
     
   • Try to eat/drink 30-60 grams of carbohydrate every hour. Do not wait until the end of the hour to obtain all of your carbohydrates. Try to take a gel or part of a sports bar every half hour.
     
4. After the Marathon
   • Drink, Drink, and Drink (no not alcohol or diet coke!)
     
   • Try to replenish 100-400 calories within 30 minutes after your marathon. Eat high carbohydrate foods and some protein. Ex. Pasta/chicken, sandwich, non-fat cottage cheese/fruit, cereal/milk, trail mix, etc.
     

Stephanie Nunes is a registered dietician, a competitive distance runner and mother of two. She resides in San Luis Obispo, CA.