Thursday, March 28, 2024 Mar 28, 2024
60° F Dallas, TX
Advertisement
Fitness

What to Eat the Week Before a Marathon

A day-by-day meal plan and training guide to fuel your body for the miles ahead.
By Kimber Westphall |
Image

Whether you’re a marathon maven or prepping for your very first race, D Magazine is here to help. With the Dallas Marathon just a few short weeks away, we enlisted the help of area experts to help you fly through those 26.2 miles with ease.

One week out from a marathon, you’re on the home stretch. With many training miles under your feet, you can see the light at the end of the tunnel. We’ve asked Baylor Scott & White Health experts Holly Greer, wellness coordinator, for advice on last-minute training and Stephanie Dean, health and wellness program manager, about meal plans in the final stretch of marathon training. 

Five Days Before

Training: Incorporate speed work into your training, but make sure to keep it light and low in intensity, Greer says. She also suggests running six 400m runs.

• Breakfast: Smoothie (packed with fruits, vegetables, and low-fat yogurt) and a peanut butter sandwich

• Lunch: Rice noodles with chicken or beef loaded with fresh vegetables and the sauce of your choice

• Pre-Workout Snack: Half of a turkey sandwich on whole-grain bread

• Dinner: Grilled salmon; two cups of roasted vegetables prepared with olive oil, salt, and pepper; two cups of fruit; side salad

Four Days Before

Training: Continue strength training for the allotted 30 to 45 minutes, but do not add weight, Greer says.

• Breakfast: English muffin with fruit preserve, turkey sausage, and a banana with water to drink

• Lunch: Salmon served on a mixed green salad with fresh fruit and a glass of chocolate milk

• Pre-Workout Snack: 1/4 cup of nuts and a piece of fruit

• Dinner: Shrimp curry loaded with vegetables and served with coconut rice

Three Days Before

Training: Run three miles at your marathon pace with the intention that it should feel easy. 

• Breakfast: Two breakfast tacos with a cup of fruit and water to drink

• Lunch: Grilled chicken pita sandwich, fresh fruit cup, and a cup of vegetable soup

• Pre-Workout Snack: Protein bar (200 calories, less than 15 grams of sugar, and five to eight grams of protein)

• Dinner: Stir fry — thin slices of sirloin or flank steak, two cups of vegetables, and two cups of carbohydrates (rice, noodles, potato, or peas)

Two Days Before

Training: Forty-eight hours from now, you’ll be starting your 26.2-mile journey. As race day anxiety sets in, it’s important to keep a clear and focused mindset. Take the day off from exercise. If you must, you can walk a short distance.

• Breakfast: Cereal topped with strawberries, walnuts, and low-fat milk

• Lunch: Large bowl of chicken noodle soup, crackers, and a side salad

• Pre-Workout Snack: Eight ounces of Greek yogurt (Keep the sugar to less than 15 grams, ideally less than 10.)

• Dinner: Pasta with marinara sauce, meatballs, and a side salad with olive oil and vinegar

One Day Before

Training: The eve of race day can be quite nerve-wracking and exciting. Rest and save it for the racecourse.

• Breakfast: Greek yogurt parfait or chia pudding bowl; include fresh fruit and nuts

• Lunch: Turkey meatballs in marinara sauce, leftover pasta, and roasted brussel sprouts on the side

• Pre-workout snack: ½ cup of trail mix

• Dinner: Turkey burger on a whole wheat bun loaded with vegetables and the sauce of your choice, blanched or steamed green beans, baked sweet potato fries

Related Articles

Image
Hot Properties

Hot Property: This Preston Hollow Modern Has Limestone as Old as Dinosaurs

Designed by Todd Hamilton, the mansion features lots of organic elements, including a shell stone only found in Texas.
Image
Restaurants & Bars

Vinito Is the Little Wine Shop That Could—Sell Mexican Wine

In Oak Cliff, two best friends are quietly wooing customers with the vines and unique blends of Mexico.
Image
Business

Experts Weigh In: What the NAR Settlement Could Mean for DFW’s Residential Market

Rogers Healy, Briggs Freeman's Russ Anderson, and Allie Beth Allman's Keith Conlon share insights on the landmark National Association of Realtors lawsuit.
Advertisement