Nutrition is an integral part of preparing a marathon runner. Running a marathon, asks to follow a flawless diet until the d-day. When you travel far from home, one of the biggest challenges will be to pursue a perfect diet “like at home”. Don’t worry, we’ve thought of everything.
To run a marathon, the preparation is long. During all this time, it is necessary to accustom your body to optimal hydration to avoid difficulties and especially dehydration. The aim is to provide your body with all the ingredients necessary for a successful marathon. The muscles need water to fix the sugars.
Before exercise, you can take small sips of still water. You can also combine it with fruit juice or a teaspoon of fructose (fast sugars).
What are the most recommended foods to eat before a marathon?
Concerning dairy products, it is better to opt for vegetable drinks such as almond milk, rice milk, oat milk, soya milk, etc…. Animal milk, which is far too rich, should be avoided.
For proteins, prefer to adopt meat (pork, beef, chicken, rabbit,…) and lean fish of fresh or frozen types. Avoid all delicatessen and offal. There is no need to increase protein intake.
For cereals, choose gluten-free foods such as rice, quinoa, corn, buckwheat. Try not to overeat cereals such as wheat, barley, or rye in any form.
You should also try not to eat raw vegetables 48 hours before departure. Fibre and stress accelerate your intestinal transit.
Avoid sugar as much as possible. Choose agave syrup, jam or honey in reasonable quantities. Also try to ban high-fat foods such as fried foods. It is preferable to limit fat without removing it. The fats you can eat are virgin oils such as rapeseed oil, walnut oil or olive oil.
Of course, no soda but rather green tea, still water or herbal teas!
Good addresses in Paris
Needless to say, you will have to focus your meals on starchy foods. Treat yourself to pasta, rice, bulgur etc… If you go out to dinner, prefer simple dishes without too much sauce. Here are some restaurants where you can eat, without too much excess for your body and your wallet!
- Bensaï (161 rue du Faubourg Saint Honoré) – Treat yourself to a quick round trip to Asia with this great restaurant. You will find rice, fish and everything you need to get stronger before the race!
- Pratolina (11 boulevard de Bonne Nouvelle) – So no. Don’t succumb to the call of pizza in this Italian restaurant. Instead, choose a good pasta dish with a light tomato sauce or a drizzle of olive oil!
- Ramen Bowl (44 rue de Ponthieu) – Enjoy a delicious broth with good noodles. This typically Chinese dish will allow you to recharge your batteries while giving you pleasure!