A long-distance runner needs to consume a proper carb-protein-fat ratio and plenty of fluids.
During training periods, a long-distance runner should monitor her carb-protein-fat ratio and increase carbohydrate consumption as a race approaches. Hydration is always important, especially on race day.
Carb-Protein-Fat Ratio
The recommended diet composition for a long-distance runner during training season is 50 percent carbohydrates, 20 percent protein, and 30 percent fat. Carbohydrates include starch foods and sugar; protein includes meat, beans, fish, legumes and nuts; and fat includes dairy products and nuts.
Carbohydrates
There are complex carbohydrates such as whole wheat and multigrain cereals and breads, and there are more refined carbohydrates such as white bread. It is important to increase your consumption of refined carbohydrates during the three days leading up to the race. Many marathons, for example, offer "pasta parties" the evening prior to the race.
Calories
Long-distance runners should calculate their daily required calorie intake.
Long-distance runners need to consume more calories than most people. It is difficult to calculate a recommended daily intake of calories because the number of calories burned vary according to gender, height, weight and the distance run. Luckily, there are calorie calculators online that can help you calculate the approximate number of calories you burn per day so that you know how much you need to consume.
Fluids
Endurance runners must drink a lot of water, especially leading up to race day.
Drink plenty of fluids the day before the race, especially water. Try to abstain from alcohol and caffeine, since they are diuretics and can dehydrate you.
Race Day
A bagel is a good prerace breakfast.
Refined carbohydrate breads, such as plain bagels, make good prerace breakfasts. Know your body; do not eat breakfast too soon before the race. If you usually drink coffee or tea when you get up in the morning, it may be a good idea to only consume about half your usual amount of caffeine, since you'll probably feel an adrenaline rush at the start of the race.
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