Sports nutritionist, James Collins shares his meal plan for the week before a big race - Thursday is all about high quality protein and increasing your carbohydrate intake...
Overall dietary guidelines:
Runners should try to get into the habit of eating 5-6 smaller meals earlier in the week before a marathon, to train the body for the 'carb-loading' over the last 48 hours. Evening snacks are optional earlier in the week. Runners should look to use fluids and light snacks if finding it difficult to tolerate the increased quantities of food.
Jog for 15 minutes, walk for 10 minutes
* Beginner's guidelines as recommended by the London Marathon.
Carbohydrate intake remains raised on Thursday, in preparation for carbo-loading starting on Friday. The focus is on complete, high quality, sources of protein at each main meal. The evening snack provides a suitable option for those unable to tolerate dairy.
Mary's muesli will set you up for a busy day, it counts as one of your 5-a-day and is high in iron and packed with fibre.
Dried fruit energy nuggets
Give your energy levels a real boost with these nutritionally-balanced healthy fruit bites.
Hot & sour fish soup
James Martin's Asian soup combines a fragrant broth with fish, seafood and light noodles, topped with strong herbs.
Sweet & spicy popcorn
Ready in under 10 minutes, this snack is great eaten warm or stored as a snack to stave off hunger between meals.
Mexican chicken stew with quinoa & beans
Spicy chicken casserole with a healthy superfood side dish of protein-rich quinoa.
Creamy mango & coconut smoothie
This tropical shake with creamy coconut yogurt, mango and passion fruit is dairy and soya free.
Find more expert advice and answers to your training questions in our marathon hub.
As a sport and exercise nutritionist, James Collins regularly provides comment and consultation within the media and maintains a role of governance within Health & Nutrition in the UK, where he sits on The Royal Society of Medicine's (RSM) 'Food and Health' Council. He was heavily involved in advising Team GB in the run up to the London 2012 Olympic games, and now towards Rio 2016.
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