Marathon Nutrition Tips: Fuel Your Run and Recovery!

🥗 Training Nutrition:
Carbs: 8-12g/kg of body weight daily (rice, bread, potatoes).
Protein: 1.4-1.8g/kg daily (lean meats, eggs, beans).
Hydration: 3-5L of water or sports drinks daily.

🍞 Before the Race:
Load up on carbs 3-4 days prior (pasta, fruits, sugary drinks).
Add salt the day before to prevent cramps.

🚰 Race Day:
Eat a light pre-race meal 2 hours before (e.g., bread and juice with a pinch of salt).
Stay hydrated with small sips of water or sports drinks every 2-3km.

🥔 After the Race:
Replenish glycogen with high-carb foods (1.5g/kg within 30 minutes).
Women should focus on calcium, vitamin D, and iron for recovery.

Fuel smart, run strong, recover well! 🏅