Menu Plans and What to Eat Marathon Week

Since the past few weeks have been so busy and the even busier work season is approaching I’ve been easing my way back into weekly meal planning and Sunday meal prep. Despite being uncertain about the marathon in 7 days I am planning to eat this week like I am running (I’ll know my final answer before I hit carb load days!) and focus on my pre marathon week of eating with the recommendations from my nutritionist.

How to eat the week of a marathon
  • Anti-Inflammatory Foods Don't you just love how red wine is included?!
  • Whole Grain Carbohydrates
  • Whole Foods/Minimal Processed
  • Healthy Fats and higher fats up to the carb load days. This helps your muscles learn to burn fat during the race better utilizing glycogen stores.
  • Higher Carbs for 24 hours before My nutritionist has me planning 3.6g carbohydrate for every lb of body weight and consuming 2800 calories the day before. The new thought is women need even higher carb loads immediately pre-race than men.
  • Drink Water and Beet Juice! Yep beet juice, I love beets which help increase blood flow to muscles (and everywhere) plus decrease inflammation.
Anti Inflammatory Food Pyramid - PositiveMedPositiveMed | Where Positive Thinking Impacts Life
Source

Menu Plan
Sunday: Lentil veggie enchiladas
Monday: Vegan mac n cheese
Tuesday: Oats with berries pre-run and smoothie after
Wednesday: Tofu scramble and veggies
Thursday: Veggie burgers and sweet potatoes
Friday: Quinoa tempeh stir fry
Saturday: Roasted sweet potatoes with quinoa and veggies
Tempeh stir fry!

Other foods (lunch/snack)…
Salad with beets, avocado and hemp seeds
Fruit, nuts, veggies, hummus
Airpopped popcorn
Edamame

Today the plan is to cut veggies, make hummus, granola and snack bars make tomorrow’s meal and most importantly shop!


What are your go to pre-race meals? 

Comments

  1. Mommy Run FastApril 26, 2015 at 9:04 AM

    You're so prepared- awesome! Fingers crossed you can still run!!

    ReplyDelete
  2. Organic Runner MomApril 26, 2015 at 3:18 PM

    I hope you make it to race day! Before races I like to keep it pretty simple so as not to upset my tummy sticking to bland pasta, oatmeal, bagels and bananas and hard boiled eggs.

    ReplyDelete

Post a Comment

Popular posts from this blog

GoMacro Thrive Review and Giveaway!

Image
All runners know that post marathon week(s) are filled with the fight to keep eating healthy yet indulge a little. I try to carry healthy snacks wherever I go to avoid the munchies. Needing gluten free makes finding healthy foods quick even tougher. I have my go to foods but love finding new options with such variety. I think my only complaint is the carb to protein ratio which for each bar is 3 or 4:1. I prefer a snack more along the 2:1 carb to protein ratio. To help this I add a few extra nuts to the bars when I have them for a snack, problem solved! Like all GoMacro products, Thrive are USDA-Certified Organic, Non-GMO Project Verified, Kosher, Gluten-Free certified, 100% Vegan, and soy-free. Thrive is currently available to purchase online and will become available to Whole Foods this month! GoMacro is offering 30% off to all my readers with code Thrive30 for online purchases Here The Thrive Bars come in 6 flavors: Caramel Coconut, Chocolate Peanut Butter Chip, Blueberry
Read more

Turkey Day 5K

Image
We have run this "race" many times, through name and sponsor changes, course changes and nasty weather. This year I went into it with hopes of a PR considering the perfect weather, but I failed to think about the massive amounts of people who would decide to run now that it wouldn't be too cold. I'm not sure the exact numbers but there had to be well over 5000 people, many who had no clue how to line up for a race. I lost track of the extreme numbers of walkers, kids, strollers and dogs I passed after it took almost 10 minutes to cross the start line! I spent much of my time weaving and trying not to trip over dog leashes or people stopping in mid course. I pleased to hit Mile 1 with a 7:40, still 1 minute over where I hoped but I figured much slower given the conditions. I finally found a guy to follow who making a path through the course and was able to hold that pace with a little trail running through the downtown parks. I didn't care since it was Nove
Read more

A few Races...

Image
Stillwater half was my final pre-marathon race. The weather was a mess, hot humid and gross! I ran with the 1:40 pacer to keep a nice pace and actually held myself back the first haf but yikes then we turned to the road and no shade and it all faded! I struggled to keep the "easy" pace as did everyone around me. I was happy to finish just 45 secs behind the pacer 1:40:45 and not too far off my goal of 1:38. That heat was brutal... Photo credit Stillwater Gazette Grandmas Marathon  For those who don't follow me on IG  @marathonmom28  here is the short version... I started great, on pace to PR then I became hypothermic (yes in June) and once the rain started it was painful (thank you Raynaud's). I finally walked off the course between mile 19-20 where Matt met me with dry clothes and a warm car. Grandmas this is strike 3, I think I am done!  I spent the car ride home thinking of next races and wondering if I could jump back in, (dumb I know). As we drove
Read more