{"id":18009,"date":"2023-11-29T17:54:28","date_gmt":"2023-11-29T16:54:28","guid":{"rendered":"https:\/\/franja.org\/10-prehranskih-nasvetov-pred-maratonom-franja\/"},"modified":"2025-11-28T19:51:27","modified_gmt":"2025-11-28T18:51:27","slug":"10-nutritional-tips-before-marathon","status":"publish","type":"page","link":"https:\/\/franja.org\/en\/10-nutritional-tips-before-marathon\/","title":{"rendered":"10 nutritional tips before marathon"},"content":{"rendered":"\t\t
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10 NUTRITIONAL TIPS
BEFORE MARATHON <\/span><\/span><\/h2><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t1. The day before an endurance event, get the largest share of energy by consuming carbohydrates \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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A <\/span>day<\/span> or<\/span> even<\/span> a <\/span>few<\/span> days<\/span> before<\/span> an<\/span> endurance<\/span> event<\/span>, <\/span>your<\/span> diet <\/span>should<\/span> consist<\/span> mostly<\/span> of<\/span> carbohydrates<\/span>. <\/span>This<\/span> way<\/span>, <\/span>you\u2019ll<\/span> stack<\/span> up on <\/span>glycogen<\/span> reserves<\/span>, <\/span>which<\/span> will<\/span> present<\/span> the<\/span> main<\/span> source<\/span> of<\/span> energy<\/span> during<\/span> the<\/span> race.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t2. Be careful not to completely fill up your stomach \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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In <\/span>the<\/span> days<\/span> leading<\/span> up to <\/span>the<\/span> race, <\/span>you<\/span> need<\/span> to <\/span>eat<\/span> enough<\/span> food<\/span>. <\/span>You<\/span> need<\/span> \u201c<\/span>fuel<\/span>\u201d to <\/span>recover<\/span> from<\/span> your<\/span> previous<\/span> rides<\/span> and<\/span> stack<\/span> up on <\/span>glycogen<\/span> reserves<\/span>. \u201c<\/span>Enough<\/span>\u201d <\/span>doesn\u2019t<\/span> mean<\/span> that<\/span> you<\/span> should<\/span> fill<\/span> up <\/span>your<\/span> stomach<\/span> completely<\/span>. <\/span>That<\/span> will<\/span> not make <\/span>your<\/span> glycogen<\/span> reserves<\/span> any<\/span> bigger<\/span>, <\/span>but<\/span> only<\/span> give<\/span> you<\/span> a <\/span>queasy<\/span> stomach<\/span> and<\/span> deprive<\/span> you<\/span> of<\/span> precious<\/span> sleep<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t3. A few days before an endurance event, avoid fibre-rich foods \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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A <\/span>day<\/span> or<\/span> even<\/span> a <\/span>few<\/span> days<\/span> before<\/span> an<\/span> endurance<\/span> event<\/span>, <\/span>avoid<\/span> having<\/span> large <\/span>amounts<\/span> of<\/span> fibre-rich<\/span> foods<\/span>. <\/span>These<\/span> are more <\/span>difficult<\/span> to <\/span>digest<\/span> and<\/span> can<\/span> lead<\/span> to <\/span>unpleasant<\/span> digestive <\/span>issues<\/span>. <\/span>Fibre<\/span> is <\/span>also<\/span> known<\/span> to <\/span>bind<\/span> water<\/span>, <\/span>which<\/span> results<\/span> in <\/span>gaining<\/span> weight<\/span>. <\/span>If<\/span> you<\/span> avoid<\/span> consuming<\/span> fibre<\/span> a <\/span>day<\/span> or<\/span> two<\/span> before<\/span> a race, <\/span>the<\/span> unnecessary<\/span> ballast<\/span> leaves<\/span> your<\/span> body<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t4. Limit fat intake \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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Before<\/span> an<\/span> endurance<\/span> event<\/span>, <\/span>also<\/span> avoid<\/span> fats<\/span> since<\/span> they<\/span> make <\/span>digestion<\/span> more <\/span>difficult<\/span>.<\/span><\/span>\u00a0<\/span><\/p>

\"\"<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t5. Do not experiment with your diet in the final week before an endurance event \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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A <\/span>week<\/span> before<\/span> the<\/span> race, <\/span>motivation<\/span> usually<\/span> reaches<\/span> its<\/span> peak<\/span> and<\/span> you<\/span> may<\/span> think<\/span> that<\/span> you<\/span> could<\/span> also<\/span> improve<\/span> your<\/span> nutrition<\/span>. <\/span>This<\/span> might<\/span> be <\/span>true<\/span>, <\/span>but<\/span> you<\/span> should<\/span> never <\/span>experiment<\/span> with<\/span> it <\/span>just<\/span> a <\/span>week<\/span> before<\/span> the<\/span> main<\/span> event<\/span>. <\/span>Any<\/span> new<\/span> nutrition<\/span> strategy<\/span> should<\/span> be <\/span>tried<\/span> several<\/span> weeks<\/span> before<\/span> an<\/span> endurance<\/span> event<\/span> since<\/span> you\u2019ll<\/span> need<\/span> enough<\/span> time to <\/span>see<\/span> how <\/span>effective<\/span> it is.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t6. Energy bars, gels, beverages and other foods you plan to have during a race need to be tried beforehand \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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Everything<\/span> you<\/span> plan to <\/span>eat<\/span> or<\/span> drink<\/span> during<\/span> an<\/span> endurance<\/span> event<\/span> needs<\/span> to be <\/span>tried<\/span> beforehand<\/span>, <\/span>during<\/span> training<\/span>. <\/span>This<\/span> is <\/span>the<\/span> only<\/span> way<\/span> to make sure <\/span>that<\/span> a <\/span>particular<\/span> bar <\/span>or<\/span> gel <\/span>actually<\/span> is to <\/span>your<\/span> liking<\/span> and<\/span> to <\/span>avoid<\/span> unnecessary<\/span> issues<\/span>. It <\/span>might<\/span> happen<\/span> that<\/span> you<\/span> won\u2019t<\/span> be <\/span>able<\/span> to <\/span>swallow<\/span> so<\/span>met<\/span>hing<\/span> or<\/span> that<\/span> a <\/span>product<\/span> simply<\/span> won\u2019t<\/span> agree<\/span> with<\/span> your<\/span> body<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t7. Eat the last big meal at least 3 hours before the start \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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Eat<\/span> your<\/span> last <\/span>meal<\/span> at <\/span>least<\/span> three<\/span> hours<\/span> before<\/span> the<\/span> start <\/span>of<\/span> the<\/span> race. <\/span>During<\/span> this<\/span> time, <\/span>your<\/span> body<\/span> will<\/span> digest<\/span> your<\/span> breakfast<\/span> and<\/span> there<\/span> will<\/span> be no <\/span>fear<\/span> of<\/span> issues<\/span> arising<\/span> during<\/span> the<\/span> race <\/span>due<\/span> to non-<\/span>digested<\/span> food<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t8. Don\u2019t forget to drink \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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When<\/span> you\u2019re<\/span> dehydrated<\/span>, <\/span>your<\/span> body<\/span> functions<\/span> poorly<\/span> and<\/span> has<\/span> less<\/span> strength<\/span>. Major <\/span>loss<\/span> of<\/span> liquid<\/span> due<\/span> to <\/span>sweating<\/span> can<\/span> result<\/span> in <\/span>poorer<\/span> judgment<\/span> on <\/span>the<\/span> bike, <\/span>which<\/span> can<\/span> even<\/span> lead<\/span> to a <\/span>crash<\/span>. <\/span>Let\u2019s<\/span> not <\/span>forget<\/span> that<\/span> Marathon<\/span> Franja <\/span>takes<\/span> place in hot <\/span>weather<\/span> under<\/span> the<\/span> scorching<\/span> sun<\/span>, <\/span>which<\/span> is <\/span>an<\/span> additional<\/span> risk<\/span> factor<\/span> for<\/span> dehydration<\/span>. It is <\/span>important<\/span> to <\/span>replace<\/span> the<\/span> fluids<\/span> lost<\/span> during<\/span> physical<\/span> activity<\/span>. A <\/span>bidon<\/span> shouldn\u2019t<\/span> be <\/span>filled<\/span> with<\/span> water<\/span> alone<\/span>. <\/span>Add<\/span> some <\/span>isotonic<\/span> powder<\/span> to it. <\/span>You<\/span> will<\/span> provide<\/span> your<\/span> body<\/span> with<\/span> some <\/span>much<\/span> needed<\/span> electrolytes<\/span>, <\/span>which<\/span> you<\/span> will<\/span> lose <\/span>by<\/span> sweating<\/span>, <\/span>and<\/span> sugar<\/span>, a <\/span>quick<\/span> source<\/span> of<\/span> energy<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t9. The products you keep in your pockets during the race shouldn\u2019t contain too much caffeine \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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Caffeine<\/span> invigorates<\/span> us<\/span> and<\/span> makes<\/span> us<\/span> faster<\/span>. But <\/span>higher<\/span> doses<\/span> of<\/span> caffeine<\/span> (<\/span>above<\/span> 300 mg) <\/span>can<\/span> bring<\/span> restlessness<\/span>, <\/span>nervousness<\/span>, <\/span>excitement<\/span>, <\/span>insomnia<\/span>, <\/span>redness<\/span> in <\/span>the<\/span> face, <\/span>excessive<\/span> urination<\/span>, digestive <\/span>issues<\/span>, <\/span>muscle<\/span> cramps<\/span>, <\/span>heart<\/span> rhythm<\/span> disorders<\/span> and<\/span> other<\/span> unpleasant<\/span> issues<\/span>. <\/span>For<\/span> comparison<\/span>, <\/span>caffeine<\/span> gels<\/span> usually<\/span> contain<\/span> from<\/span> 20 to 150 mg <\/span>of<\/span> caffeine<\/span> per <\/span>packaging<\/span>. <\/span>Before<\/span> you<\/span> start <\/span>putting<\/span> caffeine<\/span> gels<\/span> in <\/span>your<\/span> pockets<\/span>, make sure <\/span>they<\/span> don\u2019t<\/span> contain<\/span> too<\/span> much<\/span> caffeine<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t10. Your friend\u2019s best nutritional strategy may not necessarily be the best strategy for you, even though your friend may be as fast as lightning \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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What works for your friend may not work for you. Everyone is unique, which means that different<\/span>\u00a0<\/span>bodies react differently. If a friend eats a bowl of porridge and is lightning fast on the course, the same bowl of porridge may cause you to have digestive issues. That is why it is especially important to test your nutritional strategy beforehand, during training rides, and not right before the main event.<\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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INFO POINT<\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t<\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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GALLERY<\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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NEWS<\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t<\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

10 NUTRITIONAL TIPS BEFORE MARATHON 1. The day before an endurance event, get the largest share of energy by consuming carbohydrates A day or even a few days before an endurance event, your diet should consist mostly of carbohydrates. This way, you\u2019ll stack up on glycogen reserves, which will present the main source of energy […]<\/p>\n","protected":false},"author":2,"featured_media":16530,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-18009","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"\n10 nutritional tips before marathon - Maraton Franja<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/franja.org\/en\/10-nutritional-tips-before-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 nutritional tips before marathon - Maraton Franja\" \/>\n<meta property=\"og:description\" content=\"10 NUTRITIONAL TIPS BEFORE MARATHON 1. The day before an endurance event, get the largest share of energy by consuming carbohydrates A day or even a few days before an endurance event, your diet should consist mostly of carbohydrates. 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