Proteins are critical to optimal athletic performance.
Proper nutrition and hydration are critical components for maximizing performance in a marathon setting. Due to the extreme nature of a marathon, it is essential to carefully plan meals surrounding the marathon. Protein bars can be safely consumed an hour prior to finishing a race, as well as soon after. Avoid eating heavy foods immediately before or during the run.
12 Hours Prior
Eat a large, healthy meal approximately 12 to 16 hours before the marathon. Whole grain pasta is a common choice, as complex carbohydrates provide energy that is slowly released during the marathon. Avoid simple carbohydrates such as sugars, as candy and desserts are quickly absorbed, leading to energy crashes. Energy bars or protein bars are not a suitable meal replacement for the dinner prior to racing, since a large serving of carbohydrates provide greater energy stores. Continue intensive hydration both before and after the meal.
1 Hour Prior
Sixty to 90 minutes before the marathon is the optimum time to consume an energy bar. Finish eating the bar a full hour before racing to allow for full digestion. Running long distances on a full stomach can lead to nausea and vomiting, which can further deplete the system of electrolytes which are crucial to optimum athletic performance. Avoid energy bars high in refined sugar, and continue to hydrate while eating.
While Running
Most runners find continued hydration and consuming small foods high in sugars critical to good athletic performance. Power bars are not a suitable choice to eat while running, as they can feel heavy on the stomach and lead to nausea. Popular food choices are grapes or oranges, which provide a refreshing sensation and a small boost of energy. Pack sports performance gels to replenish electrolytes, and take advantage of hydration stations along the marathon route.
After the Race
Replenish calorie and protein stores within an hour of completing a marathon, to rebuild muscle tissues which faced exertion during the long run. Many marathons offer bagels, muffins and cookies to individuals who finish the run. While it is important to celebrate the significant accomplishment, carbohydrates and sugars do not provide adequate nutrition. A protein-rich energy bar consumed with a sports beverage provides better nutrition to rebuild muscle tissue, replenish energy stores, and aid in recovery.
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