What should you eat to get the maximum effect during your workouts, before the big marathon
Eating breakfast replenishes glycogen in your body, which is lower in the morning because of the energy used while your sleeping. You should be eating breakfast every morning to get the most out of your workouts and energy throughout the day. One example could eggs on two slices of brown toast with veggies.
Skipping breakfast can leave you tired, weak, unable to concentrate and also can lead to overeating at later meals and snacks.
Before your workout
You should generally try to eat one to three hours before your workout to give yourself adequate supply of energy.
Before you exercise it would be recommended to choose a snack, which is rich in carbohydrates, contains a small amount of protein to reduce post-exercise muscle pain, and is low in fat and fibre to ensure optimal digestion.
You can eat a heavy meal four to five hours before training with generous amounts of carbohydrates, moderate amounts of protein and moderate amounts of fat.
Two to three hours before your workout, consume a light meal with a moderate amount of carbohydrates and protein and almost no fat. Just before your training it is best to keep your food intake low. Liquid throughout the duration of your training should be plenty to ensure you are properly hydrated.
After your workout
After intense physical activity, your body needs materials for reconstruction and repair, and you need to replenish all fluids lost through sweat.
To make sure you are well hydrated should: check the color of your urine.
If you find that it is dark, you are dehydrated and need to drink more water if it is light yellow or clear, then you are getting enough fluids from your body.
A general rule is to drink three glasses of water for every kilogram of body weight you lose during your exercise; usually we lose about six glasses of water during intense exercise.
During your training, your body utilises stored energy (glycogen) to fuel muscles. As soon as possible after training, you need to consume carbohydrates and protein to allow the recovery process to begin and replenish the lost glycogen in your muscles and begin the reconstruction / repair.
Depending on the time of day, post workout meals could be anything from a small snack - like a smoothie with milk to your dinner. In simple terms, it would be important to make sure that after your workout, your meal or snack has adequate amounts of protein and carbohydrate, regardless of the time of day.