It's the week before the marathon and getting your nutrition right is key to peak performance. Sports nutritionist James Collins shares his pre-race meal plan for Tuesday...
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 2-3 days pre-race. 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 45 minutes
* Beginner's guidelines as recommended by the London Marathon.
Starting the day with a protein-rich breakfast is a good option here, to support muscle growth and repair, whilst training volume is lower. Earlier in the week is a great opportunity to boost micronutrients such as magnesium (afternoon snack), iron (dinner) and omega 3 (lunch), which are a crucial for energy production & muscle function.
Ricotta, tomato & spinach frittata
These healthy veggie bites are packed with flavour.
Apricot, honey & pistachio flapjacks
These tasty treats will keep you in the kitchen for just five minutes.
Smoked mackerel, orange & couscous salad
Sliced oranges make a refreshing addition to this substantial salad.
Chinese spiced seed mix
Snack on these moreish sunflower and pumpkin nibbles - a healthier choice.
Chilli beef with broccoli & oyster sauce
Marinate a cheaper cut like rump steak to tenderise the meat then stir-fry with vegetables and rich Chinese flavours.
An inspired and refreshing way to use up mango sorbet and yogurt.
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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