What would be the best type of breakfast to have before a small marathon?!


Question: What would be the best type of breakfast to have before a small marathon!?
I'm training for a small marathon (10k), 7 weeks from now!. I eat a good carbohydrate snack or small meal before i jog/run anyway!. The marathon takes place 11am and advises to eat prior to race!. What would be substantial enough to get me through the race (energy wise), without giving me indigestion!? Bear in mind this will be my breakfast, so i need a main meal without making me feel full!. Just enough to give me a boost!.Www@Answer-Health@Com


Answers:
Pasta, with a light pesto or tomato sauce; no meat!.

Or porridge, with nuts and dried fruit in it; honey and whole milk!.

Or a baked potato with cheese, beans, mushrooms, chopped (raw) onions!.

These should be eaten at least an hour before race time!. As the race approaches, you should eat some fruit (apple, pear, banana) about every 15 minutes!.

Eating 'just enough to give you a boost' would be a mistake, unless you are running 5k!. You need to be able to get a boost after running 8 km; this won't happen if you've used all your pasta up by then!.

If you eat too much and run too hard, this can cause digestive problems when blood is diverted from your guts to your muscles!. But if you haven't eaten enough to power some hard running, you will experience mental and physical stamina problems instead!.

The solution!? Eat plenty, and run slowly enough to keep digesting (supplying new fuel)!. Most people start a race too quickly, and experience a 'hunger bonk' or an 'aerobic burnout' later in the race!.

If you start out by running 'much too slowly', and speed up A LITTLE as you pass each kilometre, you can avoid 'bonking out' or 'burning out'!. You should aim to get up to a 'comfortable speed' halfway through the race!. This will allow you to judge whether you're feeling good enough to keep 'turning up the heat' (so that each new k is your fastest yet), or if you should 'sit back' a little to ensure that you stay the course!.Www@Answer-Health@Com

No such thing as a small marathon its either is or isn`t a marathon!.Www@Answer-Health@Com

A couple high energy bars!.Www@Answer-Health@Com

oatmealWww@Answer-Health@Com

lots of complex carbs and water!!Www@Answer-Health@Com





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