Don’t forget the most crucial part of your training plan: Nutrition.
Recharging your body with good nutrition is a really important part of taper week.
You need to base your diet on fruits, vegetables, whole grains, beans, legumes, nuts and seeds.Try to avoid processed foods, fast food, junk food, refined sugars and excess oils. Your emphasis should be on consuming high-carbohydrate foods, with at least 70% of the total calories coming from carbohydrates. This will ensure that your glycogen stores are fully fueled for the big day
You should plan in advance your last dinner before race morning. You want to eat an early high-carb, low-fat meal to ensure your body has enough time to fully digest everything. Eat something that you know you can handle so you don’t wake up race morning with an upset stomach. And as we said previously in Tip #1 don’t try anything new.
Avoid a late dinner. You don’t want that food sitting in your stomach come race morning.
Foods to skip: spicy foods, high-fat foods, deep-fried foods, and highly acidic foods, like tomatoes, chocolate and min
Eat the breakfast that you have always been eating in the past before a big run. You don’t want to test your stomach.
If you normally consume coffee in the morning, then do so on race day. Hot tea or coffee can help clean out your bowels before the start, which can help settle any race-day nerves.
About 2 to 3 hours before the race, drink 1.5 to 2.5 cups of fluids. This will ensure you’re hydrated—especially for races that start later in the morning.
Fuel every 45-60 minutes during a long run, with around 30-60 grams of carbohydrate (120-140 calories) per hour.
Ideas of healthy snacks we pick at Coconuts Store: