Marathon Meal Plan Saturday

Breakfast (3-4 hours before the marathon)

* Oatmeal with fruit and nuts
* Whole-wheat toast with peanut butter and banana
* Yogurt with granola and berries
* Bagel with cream cheese and smoked salmon
* Scrambled eggs with vegetables

Mid-Morning Snack (1-2 hours before the marathon)

* Energy bar
* Fruit smoothie
* Apple with peanut butter
* Trail mix

Lunch (30-60 minutes before the marathon)

* Pasta with marinara sauce
* Rice with chicken and vegetables
* Sandwich with lean protein and vegetables
* Salad with grilled chicken or fish

During the Marathon (every 30-60 minutes)

* Energy gels
* Sports drink
* Fruit cups
* Pretzels
* Bite-sized energy bars

Post-Marathon (within 30 minutes)

* Chocolate milk
* Recovery drink
* Fruit and yogurt
* Peanut butter and jelly sandwich

Dinner (within 2 hours)

* Grilled salmon with roasted vegetables
* Chicken stir-fry with brown rice
* Pasta with meatballs and marinara sauce
* Burrito with beans, rice, and grilled chicken

Tips for Meal Preparation

* Choose foods that are high in carbohydrates, moderate in protein, and low in fat.
* Hydrate well by drinking plenty of fluids throughout the day.
* Test your meal plan during training runs to avoid any surprises on race day.
* Pack your snacks and drinks in advance to avoid last-minute stress.
* Listen to your body and eat when you're hungry, but don't overeat.

Foods to Avoid

* High-fat foods
* Spicy foods
* Alcohol
* Caffeine
* Dairy products (for some people)

Remember:

The key to a successful marathon meal plan is to provide your body with the energy it needs to perform at its best. By following these guidelines and making adjustments based on your individual needs, you can optimize your nutrition and maximize your performance on race day.