How to fuel for a half marathon – exactly what to eat the days before you race
Recipes For The Days In order to maximize performance on the day of the big test and delay the onset of fatigue, we can resort to a diet that promotes an increase in glycogen stores the days before the marathon / half marathon. To do this, today we offer some recipes that can help you. About two days before the marathon that many will face shortly, it is important to increase the consumption of dietary hydrates, that is, to carry out a load of hydrates that prepares us to make the most of the day of the event.
Thus, we will prioritize foods rich in complex hydrates but not difficult to digest, but better those with moderate to low fiber content that will quickly be stored as glycogen in our muscles. Banana and grape smoothie: not only rich in hydrates but also a source of vitamins, minerals and antioxidants that accompany a high aqueous content, favorable to achieve good hydration that prepares us properly for the marathon.
Vegetable lasagna: with cooked vegetables that are digested more easily, this pasta dish is ideal for obtaining hydrates, quality proteins and a variety of micronutrients that our body needs when faced with considerable physical effort. Rice pudding: easily assimilated proteins and hydrates are the ideal combination for the days before the big test. We can taste it with fresh fruit as part of a dessert or breakfast.
Pasta with tuna and vegetables: if you are looking for an original recipe, easy and ideal for the days before the marathon / half marathon, this may be the most recommended dish, as it offers hydrates, vitamin C, iron, good fats, quality proteins and A lot of flavor and color to the table.
The Truth Is You Are Not The Only Person Concerned About Recipes For The Days Before The Marathon / Half Marathon
Energy bars of dried apricots: to accompany a glass of milk at the snack or breakfast, or as a healthy snack, these bars offer quality calories where we also find good hydrates, good fats, vegetable and mineral proteins such as calcium or large potassium importance for the functioning of the neuromuscular system.
Baked noodles with shiitake and chicken: this dish focused on quality energy derived from hydrates, proteins and fats, can be ideal for a satiating meal and very rich in potassium, iron, B vitamins and calcium. Lemon spaghetti: a very easy and tasty recipe that first of all offers hydrates, the nutrient we need to take care of and prioritize these days. It also provides calcium, vitamin C, vitamin A and B complex proteins.
Seasonal risotto: rice is a very versatile source of hydrates that we can use these days, but risotto is one of the tastiest preparations that we can easily achieve by combining seasonal rice and vegetables as in this case. Quinoa with bitter chocolate and fruit: an alternative source of hydrates is quinoa, which can be combined with foods rich in vitamins, minerals and antioxidants as in this case, to add good nutrients to the diet.
Couscous with chicken, sweet and sour pumpkin and spinach: this recipe is ideal to add in addition to hydrates, valuable minerals, vitamins and antioxidants that contribute to good sports performance such as potassium, iron, calcium, vitamin C, B vitamins and vitamin TO.
Chickpea, barley and pumpkin meatballs: hamburgers and vegetarian meatballs are a good option to add hydrates, because we can also obtain complete vegetable proteins with them and accompany them with steamed vegetables, mashed potatoes or baked potatoes and thus, achieve a meal Complete with good quality energy for the days before the marathon. If you are about to face your first marathon / half marathon, you should know that food requires special attention the days before the race, and that these recipes can help you load glycogen deposits with the goal of maximizing the great day.