CLEVELAND — The Cleveland Marathon is just a few weeks away. Sports medicine doctors at University Hospital want runners to know how they’re refueling right now.
“Easy to digest carbohydrates, pasta, quinoa, lean proteins such as chicken or tofu, healthy fats, and avocado are good examples of a pre-race meal, the night before,” says the sports medicine doctor. Allison Schroeder of University Hospitals;
While runners are starting to reduce their mileage in preparation for the May 18th and 19th races, Schroeder said they should focus on experimenting with what foods work for them on race day. I recommend it.
“You don’t want all of your hard work, mileage, and training to go to waste because you’re undernourished,” Schroeder said.
“Just like practicing and training for a marathon, you need to practice fueling, so you want to plan what you’re going to eat in advance and have it done by race day. We recommend at least 16 ounces of water every few hours before a race. ”
Schroeder suggests waking up early and eating breakfast on race day.
“Eating large amounts of protein right before a race is also difficult to digest, so save it for later. You need to fuel during your run, but you usually need it within the first 30 to 45 minutes. so don’t fall behind, every 25 to 40 minutes after that,” Schroeder said.
Most importantly, adopting a routine that works for you is the most efficient way to replenish your energy.
“Everyone is different, so you need to find what works for you,” Schroeder says.
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