1. Pre-Training Nutrition

1. Carbohydrates: Define whether you’re running for fun, fitness, or aiming to complete the full course. Your goals will shape your training plan and help you stay focused.
2. Protein: Include lean protein sources (like eggs, Greek yogurt, or tofu) to aid muscle recovery and keep hunger at bay.
3. Hydration: Drink plenty of water each morning, especially in Opobo’s humid climate, to stay hydrated throughout the day.

2. Daily Nutrition During Training

1. Carbohydrates (60-70%): Marathon training requires high energy, so focus on carbs for most of your calories. Add fruits, vegetables, brown rice, and quinoa to your meals for sustained energy.
2. Protein (15-20%): Lean protein sources, such as chicken, fish, beans, and legumes, are essential for muscle repair. Aim for 1.2–1.5 grams of protein per kg of body weight.
3. Healthy Fats (15-20%): Include sources like avocados, nuts, seeds, and olive oil. Fats help maintain steady energy levels.
4. Snacks: Keep snacks like bananas, nuts, or energy bars handy, especially on days with long runs.

3. Pre-Run Nutrition

1. Timing: Eat a light meal or snack 1.5–2 hours before running to avoid discomfort. Choose easy-to-digest options like toast with peanut butter or a banana.
2. Hydration: Drink at least 400–500 ml of water about an hour before your run. In warm weather, add a pinch of salt to aid in hydration.

4. During Training Run

1. Hydration: For runs longer than 60 minutes, sip water every 15–20 minutes. In Opobo’s heat, consider electrolyte drinks to replenish lost salts.
2. Energy Gels or Snacks: For runs over 90 minutes, bring easy-to-consume snacks (like energy gels, bananas, or dates) for a quick carbohydrate boost.

5. Post-Run Recovery

1. Carbohydrates: Replenish your glycogen stores with high-quality carbs, like rice or pasta. Aim to eat within 30–45 minutes post-run.
2. Protein: Pair carbs with protein for optimal muscle repair. A ratio of 3:1 carbs to protein works well (e.g., a smoothie with fruits and protein powder).
3. Hydrate: Replenish fluids with water or coconut water, and include a snack with electrolytes (like a banana or a pinch of salt in your water).

6. Race Week Nutrition

1. Carbohydrate Loading: Three days before the marathon, increase your carb intake to about 70% of daily calories. Focus on whole grains, fruits, and vegetables to build up energy reserves.
2. Hydrate Constantly: Drink water consistently, avoiding excessive caffeine and alcohol. Add a little salt to meals to boost hydration.
3. Avoid New Foods: Stick to familiar meals to avoid digestive issues on race day.

7. Race Day Nutrition

1. Pre-Race Meal: 2-3 hours before the start, eat a carb-rich, low-fiber breakfast, like a bagel with honey or oatmeal. Avoid heavy, fatty foods.
2. During the Race:
   • Drink water consistently, avoiding excessive caffeine and alcohol. Add a little salt to meals to boost hydration.
   • Hydration: Aim to sip water at regular intervals. In warmer conditions, alternate with electrolyte drinks.
   • Energy: For a full marathon, plan to take energy gels or chews every 45–60 minutes. Bring along any specific snacks you’ve trained with.
3. Post-Marathon Recovery:
   • Refuel with Carbs and Protein: Within an hour of finishing, have a balanced meal or shake. This aids in muscle recovery and replenishes glycogen.
   • Hydrate: Continue drinking water to replace lost fluids, and consider an electrolyte drink to restore salt levels.
   • Anti-Inflammatory Foods: Include foods like berries, turmeric, and leafy greens to help reduce muscle inflammation.

This nutrition plan ensures runners are energized, focused, and ready for the Opobo Marathon. Consistency in training nutrition is key to performing at your best on race day.