Prior to a marathon, it is important to have a nutrition plan a week in advance. This will not only provide you with the perfect complement but also ensure that proper nutrition and hydration will help you perform well in the race.

It is ideal to start weeks in advance, even during training, so you can try the foods and see how you feel, if they provide the fuel you need and if they sit well in your stomach.

16 weeks:

Start your training on the right foot; it's not just about going for a run, but also eating well and staying properly hydrated. Eliminate from your diet all those unhealthy foods that will not benefit your training, such as sodas, fried foods, pastries, processed meats, fats, etc. Change your eating habits and start having the recommended 5-6 meals a day, eat a good breakfast, and drink plenty of water throughout the day.

Find out what drinks and foods will be provided during the marathon and at what mileage, so you can start practicing with them and see if you feel good. When choosing an energy gel or sports drink, look for those that contain more than one type of sugar (such as glucose and fructose).

Studies conducted in recent years show that the intestines have specific receptors for different sugars, allowing your body to absorb more carbohydrates compared to when only one type of sugar is present.

8 to 16 weeks:

During this time, you should continue to eat healthy. New studies show that with training, the body can adapt to much higher nutrient limits than previously thought. One study found that male runners were able to ingest up to double the fluid intake during 5 races of 90 minutes. Another study from the Australian Institute of Sport found that with daily training, cyclists who consumed nearly three times more carbohydrates than current recommendations (around 100 grams per hour instead of 30 to 60 grams) increased their absorption capacity.

The key is to start practicing so that the intestines increase absorption capacity.

5 to 7 days before:

5 to 7 days before the marathon, you should do a carbohydrate load. During this week, training decreases a bit, and it is the time to refuel those muscles. You should focus on consuming 3 grams of carbohydrates per kilogram of body weight. Include enough grains, whole grains, legumes, fruits, vegetables, dairy, and 100% natural juices.

3 to 4 days before:

Here the idea is to boost carbohydrate intake to 3.5-4.0 grams per kilogram of body weight. This will further increase glycogen stores. If you are taking protein shakes, we recommend that you eliminate them during these days and focus on loading your body with carbohydrates. You should follow a low-fat and low-protein diet.

Below is a sample menu:

Breakfast	Snack	Lunch	Snack	Dinner
Pancakes with maple Banana 100% natural apple juice	Fruit smoothie with skim yogurt Cereal bar	Turkey ham and mozzarella cheese sandwich, lettuce, tomato, mustard Baked potatoes Coconut water Low-fat yogurt ice cream	Multigrain bagel with jam Coffee with milk	Ravioli in tomato sauce Bread roll 100% natural fruit juice Fruit

2 to 3 days before:

It is important to avoid foods high in dietary fiber to prevent gas, colitis, flatulence, or other gastrointestinal issues. This group includes whole grains, legumes, fruit and vegetable peels, oats, bran, etc. This means peeling apples, potatoes, sweet potatoes, and if you were eating brown rice, now choose white.

Research by specialist nutritionists shows that eating a low-fiber diet can help lighten the weight of material in the intestines. This can reduce body weight and prevent you from having to stop for the bathroom during the race.

2 to 4 hours before:

The goal here is to provide additional carbohydrates to the body to top off glycogen stores, especially in the liver, which will help keep blood glucose levels stable. Consume 0.5 grams of carbohydrate per kilogram of body weight. For example, you can include some toast with honey and a sports drink, or a breakfast cereal with milk and fruit.

During the race:

Put into practice what you have done. Consume 30-60 grams and up to 90-100 grams of carbohydrate per hour if your gut tolerated it during training, and you can also take in the necessary amount every kilometer.

Fluid intake should also align with your training. Studies show that mild dehydration (one to two percent body weight loss) does not affect performance, so do not consume excess liquids. Not only will you feel heavier, but the electrolytes will become more diluted. You can try a caffeine boost if you feel you need it, which would be 30-50mg from an energy gel.

Studies show that this modest amount helps increase alertness and can provide a second wind.