Marathon Taper Nutrition

You’ve been working hard for months, getting up early to train in the dark, in the cold and wind and snow.  The big day is almost here! Make sure that you keep your focus as you finish up your season of training with the week leading up to it: the taper.

FOUNDATION:

The foundation of any runner’s diet, at any time of training, should be healthy and balanced: lean proteins, whole grains, unsaturated fats, and plenty of fruits and vegetables. A base of carbohydrates (from grains, vegetables, fruit, and dairy) should be complemented with protein and fat.

WEEK PRIOR:

Decrease intensity and duration of activity. Increase proportion of carbohydrates 3 days prior; increase even more for the last 4 days. Keep mealtimes consistent and don’t try new foods. Hydrate!

DAY BEFORE:

Don’t overeat samples at the Expo; ask to take one to try later. Stick with familiar foods that you have been successful at eating the day before a long run. These should be foods that are easy on your stomach. Attempt regular meal and snack times, and remember to hydrate. Try to get some sleep.

MORNING OF:

Keep in mind timing of waiting for the start. You may have several hours of waiting and may or may not be provided with snacks and drinks while you wait. Does that work with your race-day nutrition plan? If not, bring your own.