Tag: Race week

Proper carbohydrate intake and hydration in the final days leading up to a race can significantly boost endurance performance. Navigating what to eat 1 week before a marathon is critical for topping off glycogen stores and minimizing gastrointestinal distress on race day.

Did you know a 1% body weight loss due to dehydration can decrease performance by 10%? Knowing how much water to drink week before a marathon is a delicate balance, crucial for race day success and preventing issues like hyponatremia.

Approximately 75% of endurance athletes arrive at the start line already dehydrated to some degree, underscoring the importance of your pre-race fluid strategy. Understanding **what to drink week before a marathon** is a critical part of your taper, ensuring your body is primed for peak performance.

Research indicates that proper carb loading can improve endurance performance by 2–3% and increase time to exhaustion by up to 20%. For an event as demanding as a full IRONMAN, understanding when to carb load before IRONMAN is paramount to ensuring your body has the necessary fuel to go the distance.

The American College of Sports Medicine recommends that athletes in the 36-48 hours before an endurance event consume 8-12 grams of carbohydrates per kilogram of body weight per day. This specialized "carb-loading" strategy is not about simply eating more, but about maximizing muscle glycogen stores, your body's primary energy source during prolonged exercise.

Endurance athletes who properly carb load can improve their performance by up to 3% in events lasting over 90 minutes. Knowing exactly when should I start carb loading is the most crucial factor for maximizing your body's glycogen stores, ensuring you have enough fuel to power through your next marathon, triathlon, or long cycling race without hitting the wall.

Approximately 50% of endurance runners experience gastrointestinal issues during a race, often stemming from poor nutrition choices in the week leading up to the event. Knowing what not to eat the week before a marathon is just as important as knowing what to eat to ensure you cross the finish line comfortably.

Up to 80% of runners report experiencing some form of gastrointestinal distress on race day, often linked to poor nutrition planning. So, should you eat more the week before a half marathon? The answer isn't a simple yes or no, but a strategic approach to macronutrient intake and timing for optimal performance.