With the Jerusalem Marathon this Friday I feel it’s pertinent to share this: I suggest everyone should be eating carbohydrates (carbs) to help sustain energy levels for the event especially if you’re running the half or full marathon. At a minimum 3 days prior to event 60-70% of your diet should consist of carbohydrates (8-10g/kg max). On the day of the event 3 hours prior 200-300 grams of carbs, if you’re a small person you may want to eat less. 30 Minutes prior to the event 50 grams of carbs an apple has about 21 grams, 1/3 cup of raisins has 39, personally I would take a fruit or a drink, not anything too heavy. Regarding liquids, 2 hours prior 2-3 cups, fifteen minutes before 1-2 cups of water. Stay hydrated drink 1 cup every 15-20 minutes, or as often as they give out water during the event. Stay away from coffee, other caffeinated beverages along with alcohol, and carbonated drinks. If your event is lasting longer than 90 minutes you may want to have some carbs on hand to help you get through and prevent energy levels from dropping ( a drink would come in handy here).
30 minutes post event you should have 80-100g of carbs, and every two hours after that eat a substantial amount, and keep your fluids up. If you want to figure out what your water intake should be with moderate training multiply your body weight x 0.7, and that will give you how many ounces per day you should have. Then divide that by 10 -12 and that will give you how much per glass. Remember if you feel thirsty, you’re already dehydrated.
Train like a lion,