Marathon Race Week

FOR FIRST TIME RUNNERS

  • Drink 2L of water every day.
  • Eat 3 well-balanced, nutrient-rich meals every day.
  • Eat 3 servings of both fruits & dairy per day.
  • Hydrate with water during & after training.
  • Eat your main meal within 60mn of finishing your training. 

FOR EXPERIENCED RUNNERS

  • Drink 2.5-3L of Water every day.
  • Eat 3 well-balanced, nutrient-rich meals every day and 3-5 small snacks per day.
  • Eat a carbohydrate and protein snack within 30mn of training.
  • Re-Hydrate after training with water and electrolytes.
  • Eat your main meal within 60-120mn of finishing your training.

Marathon Day

BEFORE THE RUN

2h before: Drink 1 glass of water and Aim for a full healthy breakfast low in fat, and high in complex carbohydrates to boost your energy without upsetting your stomach.

1h before: Drink 1 glass of water

AFTER THE RUN:

Whithin 10mnDrink a bottle of electrolytes & Eat a serving of fruit

Within 20mn: Drink more water and eat a protein-rich snack to help recover muscle tissues.

Within 60-90mn: Drink more water, eat a full healthy meal rich in proteins, fresh veggies, fruits and carbohydrates to replenish your energy stores.