22 мар. 2023 г. · For your recovery meals, choose foods that are high in carbs and protein, such eggs, toast, bananas, peanut butter, pasta, and protein shakes.

22 дек. 2023 г. · The exact equation is 1 hour before a big race, 1 gram carbohydrate per kilogram of your body weight from food and liquids, explains Stephens. Why Is Breakfast Before The... · What Are The Best Carb...

16 мая 2024 г. · 1. High-Fiber Foods · Most well-cooked and canned fruits and vegetables · Ripe bananas · Soft melons · Lettuce. 2. Fried or Fatty Foods.

28 июн. 2024 г. · Oatmeal, bread, tortillas, pancakes, waffles, bagels, and yogurt are all easy-to-digest options. Just be sure not to stuff yourself at dinner ...

The meal you eat before your race should be a familiar and carbohydrate rich one and include a little bit of fiber, fat, and protein to avoid a spike and crash ...

27 мар. 2024 г. · A good option is pasta with tomato sauce and garlic bread, or chicken, tofu or fish with potatoes, noodles or rice and a side salad.

26 июн. 2023 г. · Key Takeaways · Prioritize foods that are high in carbohydrates, moderate protein, and low in fat during the week leading up to your marathon.

25 авг. 2023 г. · Pre-race breakfast · One to four hours before the race: 1-4 grams of carbohydrate per kilogram body weight (150 lbs/2.2 = 78 kg) · 1/2 cup oatmeal ...

Eat a familiar breakfast 3-4 hours before your start. Avoid excessive fiber, fat or protein.

3 мая 2024 г. · Days 7-5 · Breakfast. Muesli with a small amount of milk or yoghurt · Lunch. Sandwich on wholemeal bread with smoked salmon and cream cheese.