Nutrition Guidelines

Fuel Your Run

" TRAIN HARD EAT BETTER "

Training and Nutrition are the two most important factors determining the Performance of a Marathoner. Nutrition though as overwhelming as it  sounds remains the most talked and discussed topics amongst the runners.

To make the healthy food choices for enhancing the overall  health and performance of the athlete during the crucial week prior to the marathon, we have formulated a sample meal plan for male and female athletes.This plan not only caters to the vegetarian population but also the non vegetarian runners.

This Meal Plan guides u through the Last four days of the event where your meal focus is on plenty of healthy complex carbs as they are your primary energy source. This phase is most aptly called the “CARB LOAD” phase.

LET’S RUN…..


Pre Marathon Meal Plans for males

VEG AND NON VEG MEAL PLANS FOR MALE RUNNERS (20th Feb to 23rd Feb)

DAY

EARLY MORNING
(MEAL-I)

BREAKFAST
(MEAL-II)

SNACK/MID-MORNING
(MEAL-III)

LUNCH
(MEAL-IV)

SNACK/EVENING
(MEAL-V)

DINNER
(MEAL-VI)

BEDTIME
(MEAL-VII)

 

 

 

 

DAY-1
(20th Feb)

 

 

 

Coconut water
- 150 to 200ml
+
Banana
- 1

Veg Dalia
- 1.5 Bowl
+
Yoghurt
- 100 ml

 

 

 

 

 Apple
Pomegranate
Chaat
- 1 Bowl

Soya Pulao
- 1.5 Bowl
+
Veg Raita
- 1 Bowl

 

 

 


Roasted
Makhanas-
100 gms

Bajra Rotla - 2
Methi Aloo matar- 1 Bowl Dal
- 1 Bowl

 

 

 

Green Tea
- 1 Cup
+
Flax Seeds
- 1.5 tbl
spoon

Boiled Egg
whites - 2
Whole Egg - 1
+
2 slice Whole Wheat Bread with Tea/Coffee
- 1 Cup

Mix Veg Salad
- 1 Bowl
+
Chapattis
- 2
+
Grilled Chicken
- 100 gms

Methi aloo matar-
1 bowl
Bajra Rotla
- 2
Beet Raita
- 1 Bowl

 

 

 

 

DAY-2
(21st Feb)

 

 

 

Beet +
Carrot Juice -
150 to 200 ml
+
Apple-1

Oats Porridge
- 1.5 Bowl
+
Almonds - 4
Walnut Halves
- 4

 

 

 

Sprouts Salad
- 1 Bowl

Palak Paneer Veg
-1.5 Bowl
Chapattis
- 2
Cucumber Raita
- 1 Bowl

 

 

 

Banana-1

Broccoli Almond
Soup - 1 Bowl
Rajma/Cholay
- 1 Bowl
Rice - 1.5 Bowl

 

 

 

Chamomile
Tea
- 1 Cup
+
Pumpkin Seeds
- 1 tbl spoon

Shredded Boiled Chicken Sandwich - 2+
Milk - 200 ml

Palak Paneer Veg - 1.5 Bowl
Chapattis
- 2
Cucumber Raita - 1 Bowl

Chicken Soup
- 1 Bowl
+
Rajma/Cholay
- 1 Bowl Rice
1.5 Bowl  Buttermilk- 1 glass

 

 

 

DAY-3
(22nd Feb)

 

 

 

Tomato+
Beet Juice
-150 to 200ml +
Figs - 4

Idli - 4
Coconut Chutney
- 1 Tbl spoon
Sambhar - 1 bowl

 

 

 

 

Fruit Yoghurt
- 100 ml

Jawar Rotla -3
Paapdi Veg -1 Bowl Butter Milk
- 1 Glass

 

 

 

 

Almonds - 5
Walnut
halves - 4

Lemon Coriander
Soup - 1 Bowl
+
Veg Quinoa Pulao
1.5 Bowl curd -1 bowl

 

 

 

Green Tea- 1 Cup+
Flax Seeds
- 1.5 tbl spoon

Oats Porridge
- 1.5 Bowl
+Egg Whites- 2

Grilled Chicken & Veggie Salad
- 2 Bowls
+Buttermilk
- 1 Glass

Grilled Fish
Curry - 100 gms
+
Rice- 1.5 Bowl+Mix Veg Salad- 1/2 Bowl

 

 

 

 

DAY-4
(23rd Feb)

 

 

 

Coconut water
-150 to 200ml
+
Dates - 4

Paneer Sandwich - 2
+
Banana Shake
- 1 Glass

 

 

 

Cous Cous Salad
- 1.5 Bowl

Homemade Methi Theplas - 3
+
Curd - 100 ml

 

 

 

Roasted Chana-
50 gms

Aloo Paratha- 3
Mint Raita
- 1 Bowl
Spinach Soup
- 1 Bowl

 

 

 

Sunflower Seeds
- 1.5 tbl
spoon
Green Tea
- 1 Cup

Veg Omelette
- 2 Egg Whole, 1 Egg white
+
Banana Shake
- 1 Glass
+
Whole Wheat Bread
- 2 slices

Chicken Biryani
- 2 Bowls
+
Cucumber Raita
-1 Bowl

Spinach Soup
- 1 Bowl
Lean Grilled Chicken-100 gms
Curry
+
3 Chapattis


Pre Marathon Meal Plans for females

VEG AND NON VEG MEAL PLANS FOR FEMALE RUNNERS (20th Feb to 23rd Feb)

DAY

EARLY MORNING
(MEAL-I)

BREAKFAST
(MEAL-II)

SNACK/
MID-MORNING
(MEAL-III)

LUNCH
(MEAL-IV)

SNACK/EVENING
(MEAL-V)

DINNER
(MEAL-VI)

BEDTIME
(MEAL-VII)

 

 

 

DAY-1
(20th Feb)

 

 

 

Coconut water
- 150 to 200ml
+
Banana- 1

 

Veg Dalia
- 1 Bowl
+
Milk- 150 ml

 

 

 

Pomegranate
Kernels
- 1/2 Bowl
Buttermilk
- 1 Glass

Soya Pulao
- 1 Bowl
+
Cucumber Raita
- 1 Bowl

 

 

 

Roasted
Makhanas
- 50 gms

Bajra Rotla
- 1
Methi Aloo matar
- 1 Bowl
Dal- 1 Bowl

Green Tea
- 1 Cup
+
Flax Seeds
- 1 tbl spoon

Veg Scrambled Egg whites - 1
Whole Egg - 1
+
1 slice Whole Wheat Bread

Curd-100 ml
+
Chapattis- 2
+
Lean Grilled Chicken
- 50 gms

Methi aloo matar
- 1 bowl
Bajra Rotla- 1
Beet Raita
- 1 Bowl

 

 

 

DAY-2
(21st Feb)

 

 

 

 

Beet
+
Carrot Juice
-150 to 200 ml
+
Apple-1

Oats Porridge
- 1 Bowl
+
Almonds - 4
Walnut Halves- 4

 

 

 

 

 

Sprouts Salad
- 1/2 Bowl

Paneer Veg Bhurji
-1 Bowl
Chapattis- 2
Lettuce
+
Tomato
Salad- 1 Bowl

 

 

 

 

 

 Banana-1

Broccoli
Almond Soup
- 1/2 Bowl
Rajma/Cholay
- 1 Bowl
Rice
- 1 Bowl

Chamomile
Tea
- 1 Cup
+
Pumpkin Seeds
- 1 tbl spoon

Shredded Boiled
Chicken Sandwich - 1
+
Milk - 200 ml

Paneer Bhurji
Veg- 1 Bowl
Chapattis
- 2 Lettuce
+Tomato Salad
- 1 Bowl

Chicken Soup
- 1/2 Bowl
+
Rajma/Cholay
- 1 Bowl
Rice-1 Bowl

 

 

 

DAY-3
(22nd Feb)

 

 

 

 

 

Tomato
+
Beet Juice
-150 to 200ml
+Figs - 4

Idli - 2
Coconut Chutney
- 1 Tbl spoon
Sambhar
- 1 bowl
+Milk - 150 ml

 

 

 

 

 

Fruit Yoghurt
- 100 ml

Jawar Rotla- 2
Paapdi Veg
-1/2 Bowl
Butter Milk
- 1 Glass

 

 

 

 

 

Almonds - 4
Walnut
halves - 4

Lemon
Coriander Soup
- 1/2 Bowl
+
Veg Quinoa
Pulao
- 1 Bowl Curd
- 1/2 bowl

Green Tea
- 1 Cup
+
Flax Seeds
- 1 tbl spoon

Oats Porridge
- 1 Bowl
+
Egg
Whites- 2

Grilled Chicken &
Veggie Salad
- 1 Bowl
+
Buttermilk
- 1 Glass

Grilled Fish
Curry - 50 gms
+
Rice- 1 Bowl
+Mix Veg
Salad- 1/2 Bowl

 

 

 

 

DAY-4
(23rd Feb)

 

 

 

Coconut
water
-150 to 200ml
+
Dates- 4

Paneer
Sandwich - 1
+Banana Shake
- 1 Glass

 

 

 

Cous
Cous
Salad-
1 Bowl

Homemade
Methi Theplas - 2
+
Curd - 100 ml

 

 

 

 

Roasted
Chana-
50 gms

Aloo Paratha
- 2
Mint Raita
- 1 Bowl
Spinach Soup
- 1/2 Bowl

Sunflower
Seeds- 1
tbl spoon
Chamomile
Tea- 1 Cup

1 Egg white Sandwich
+
Banana Shake
- 1 Glass

Chicken Biryani
- 1 Bowl
+
Cucumber
Raita -1 Bowl

 

 

Spinach Soup
- 1/2 Bowl
Lean Grilled
Chicken
- 50 gms
Curry
+
Chapattis- 2


Marathon Day

Yippieeee! Here comes the D- Day, for which everyone has been training hard. The runner’s fuel and hydration planning will play a major role in their running performance.

Since the Glycogen Loading ( Carb Loading) phase is over and the muscles and liver are topped up with calories, take it easy on the day of the Marathon.

We have Formulated a pre marathon fuel plan for the Day, up until the Event begins….

Lets get ready for the Evening !!!


Marathon Day Meal Plans for males

MARATHON DAY MEAL PLAN FOR MALE RUNNERS (24th Feb)

EARLY MORNING
(MEAL-1)
6:30 am
BREAKFAST
(MEAL-2)
8:30 am
MID MORNING
SNACK (MEAL-3)
11:00 am
LUNCH
(MEAL-4)
2:00 pm
PRE-MARATHON
SNACKING
4:00





Beet +
Spinach Juice - 1 glass + Dates - 4
& Figs - 2 

 Aloo/Paneer stuffed Dosa
- 2
+
Milk - 200 ml



Roasted Makhane
(or)
Chana- 50 gms
&
Buttermilk- 1 glass  

Masala Aloo Veg
- 1.5 Bowl
Chapattis - 3
Yoghurt/Curd
- 100 ml 
 




Banana+Sip-on
Sports/Electrolyte
Drink 

 Boiled Egg Sandwich - 2
+
Milk - 200 ml

Grilled Chicken Pasta
- 1.5 Bowl
Yoghurt/Curd - 100 ml 

Marathon Meal Plans for females

MARATHON DAY MEAL PLAN FOR FEMALE RUNNERS (24th Feb)

EARLY MORNING
(MEAL-1)
6:30 am
BREAKFAST
(MEAL-2)
8:30 am
MID MORNING
SNACK (MEAL-3)
11:00 am
LUNCH
(MEAL-4)
2:00 pm
PRE-MARATHON
SNACKING
4:00





Beet +
Spinach Juice - 1 glass + Dates - 2
& Figs - 2 

 Aloo/Paneer stuffed Dosa
- 2
+
Milk - 200 ml



Roasted Makhane
(or)
Chana- 50 gms
&
Buttermilk- 1 glass  

Masala Aloo Veg
- 1.5 Bowl
Chapattis - 2
Yoghurt/Curd
- 100 ml 
 




Banana+Sip-on
Sports/Electrolyte
Drink 

 Boiled Egg Whites-2
Wheat bread slices-2 +
Milk - 200 ml

Grilled Chicken Pasta
- 1.5 Bowl
Yoghurt/Curd - 100 ml 

Recovery Nutrition

Yes, You have made it to the Finish Line !!!
Bask in the Glory of the moment and Congratulate yourself. It is always an accomplishment, whether it is your debut run or 10th or one amongst the dozens you have completed so far. Many Runners just get caught up in the competitiveness of the Marathon,which is great, but they forget to enjoy it and be happy when they finish.

Now that you have patted your back, lets get down to the nuts and bolts of your post race nutrition. This is extremely important for recovery.

Your Major Goals of Recovery are:

  • Replenish your Glycogen
  • Provide Protein for muscle repair.
  • Rehydrate

Carbohydrate Sources (Glycogen Replenishment)

Banana, Oats, Rice, Chapati, Pasta, Muesli, Cereal, Granola Bars, Fruits

Protein Sources ( Muscle repair and recovery)

Soya, Tofu, Paneer, Milk, Yoghurt, Eggs, Lean chicken, Protein Shakes

Electrolyte Sources (Rehydration)

Coconut Water, Sports/recovery drinks, ORS/Electral, Sports/recovery drinks, Sweet Lime, Fresh Orange juice


Fuelling & Hydration Tips

  • Do not try any new Food or drink before the event. Stick to the food and supplement sources which you have been having during you training runs.
  • Since it is a Night Event,go easy on the sodium (salt) and plain sugar intake during the day, as it will retain water and make u feel bloated, heavy and thirsty.
  • Focus on high carbohydrate food.
  • Stay away from Alcohol, excess caffeine and Processed/canned food.
  • Limit your fat intake.
  • If you have been using supplements like gels, sports drink etc., make sure they are stocked up before the Event day.
  • Always practice the Nutrition and Hydration plans, during the training runs.Follow the same on the Event Day.
  • Limit your fibre intake 24 hrs before the event, as it could lead to stomach upsets, like flatulence,constipation or diarrhoea.
  • Keep sipping on Electrolyte based drinks throughout the day of the event .Don't “gulp” jus “sip”. Drink before you feel thirsty,because thirst means you are already dehydrated.
  • Pre marathon meal should be small and easy on the stomach and devoid of fats.
  • Avoid Nervous Binging. If u feel anxious or nervous, drink water, but don't overeat.
  • During the Run, keep sipping on water and electrolyte based/sports drinks every 10-15 mins to stay hydrated and to keep the electrolyte balance.
  • Most of all, Stay RELAXED, CALM and MEDITATE for 30 minutes on the event Morning.