Gluten-Free Marathon Meal Plan: Saturday

Breakfast (6:00 AM)

* Oatmeal with berries, nuts, and cinnamon (1 cup cooked oatmeal, 1/2 cup berries, 1/4 cup nuts, 1/4 teaspoon cinnamon)
* Gluten-free toast with peanut butter and banana (2 slices gluten-free toast, 2 tablespoons peanut butter, 1 banana)
* Scrambled eggs with gluten-free whole-wheat toast (2 eggs, 2 slices gluten-free whole-wheat toast)

Mid-Morning Snack (9:00 AM)

* Apple with almond butter (1 apple, 2 tablespoons almond butter)
* Gluten-free granola bar (1 bar)
* Trail mix with nuts, seeds, and dried fruit (1/4 cup each)

Lunch (12:00 PM)

* Quinoa salad with grilled chicken and vegetables (1 cup cooked quinoa, 1/2 cup grilled chicken, 1/2 cup chopped vegetables)
* Gluten-free pasta with tomato sauce and meatballs (1 cup cooked gluten-free pasta, 1/2 cup tomato sauce, 3 meatballs)
* Sandwich on gluten-free bread with lean protein, vegetables, and cheese (2 slices gluten-free bread, 4 ounces lean protein, 1/2 cup vegetables, 1 slice cheese)

Afternoon Snack (3:00 PM)

* Banana with peanut butter (1 banana, 2 tablespoons peanut butter)
* Gluten-free rice cake with hummus (1 rice cake, 2 tablespoons hummus)
* Apple slices with cinnamon (1 apple, 1/4 teaspoon cinnamon)

Dinner (6:00 PM)

* Grilled salmon with roasted vegetables (4 ounces salmon, 1 cup roasted vegetables)
* Chicken stir-fry with brown rice (4 ounces chicken, 1 cup brown rice, 1 cup vegetables)
* Gluten-free pizza with lean protein, vegetables, and cheese (1 slice gluten-free pizza, 2 ounces lean protein, 1/2 cup vegetables, 1 slice cheese)

Evening Snack (9:00 PM)

* Greek yogurt with fruit (1 cup Greek yogurt, 1/2 cup fruit)
* Gluten-free cereal with milk (1 cup cereal, 1 cup milk)
* Rice pudding (1/2 cup rice pudding)

Hydration

Stay hydrated throughout the day, especially leading up to the race. Drink plenty of water, sports drinks, or electrolyte-rich beverages. Aim for 8-10 glasses of fluid per day.

Tips:

* Choose whole, unprocessed foods whenever possible.
* Include a variety of fruits, vegetables, and lean protein sources.
* Limit processed foods, sugary drinks, and unhealthy fats.
* Listen to your body and eat when you're hungry, but stop when you're full.
* Practice your meal plan in the weeks leading up to the race to identify any potential issues.
* Meal preparation can save time and stress on race day.