It has been so fun talking nutrition and fitness with you guys! Congrats and Good Luck to those of you who have recently completed a race or have one coming up! I’m feeling really inspired to sign up for a race….(short one!).
The last and final installment in the Marathon Nutrition Series (Part I, Part II) is some training meal ideas. I based these meal ideas on an increased amount of carbohydrates but other than that kept them pretty “normal.”
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Days leading up to Marathon:
Breakfasts
- 2 waffles + peanut butter + syrup + 1 serving fruit + milk
- Egg Sandwich: whole grain english muffin + 1 egg cooked over easy + slice of cheese + 1 serving oj
- French Toast + 1 scrambled egg + 1 serving fruit
- Oatmeal + 1 serving fruit + 1 serving maple syrup
- Baked French Toast
Lunches
- Pesto Pizza + mixed green salad
- California Sandwich: whole grain bread + avocado + pepper jack cheese + tomato + sprouts and carrot sticks, crackers and hummus
- Artichoke, Spinach & White Bean Sandwich + mixed green salad
- Korean Rice Bowl
Dinners
- Asian Spaghetti & Meatballs
- Beef & Vegetable Noodle Stir-Fry
- Coconut Peanut Sauce with Crispy Tofu
- Chicken Tostadas
- Pizza (light or no cheese if you have dairy issues obviously)
Snacks
- Granola Bars
- Dried Fruit
- Cereal
Day of Marathon:
- Breakfast of about 150-200 grams of carbohydrates: large bagel + peanut butter + 1 large banana
- During Run: shot blocks, gatorade, whatever you have been training with
- After: WATER + panini sandwich + fries (remember I mentioned a treat?) + snacks as you are hungry – listen to your body!
Thanks to Mary for this series idea! If you have something you’d like to see on A Nutritionist Eats – let me know!
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Thanks, Emily. If I decide to do another marathon, I am definitely going to try some of those meals! Heck, I’ll probably try some even if I don’t do another one:)
I loved this series — but one thing that you must have after a marathon — a beer! You need to replenish those carbs
I thought that was the case – and I was hoping someone would chime in and confirm!
I LOVE THIS!!!! When I do a marathan, I know what to do now!
What a great series!! I can’t wait to try that pesto pizza!
Thanks for the tips! I especially like to hear: snack as you are hungry, listen to your body! I was definitely munching on several different snacks last night after my race.
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