Alimentazione per preparazione alla maratona

The marathon is a 42km race that is very popular all over the world. Athletes and non-athletes try to finish it in the shortest possible time. Completing it is not easy, both a lot of training and good nutrition are required. The thesis will analyze the part of nutrition in the months before the marathon, in the days before and also during the competition. Endurance sports need a lot of energy in the muscles and lots of fluids to be tackled. The best way to reload the human body with energy is to consume a diet rich in carbohydrates. Diets for runners are often 50% carbs, 30% fat and 20% protein, but pros often ramp up the carbs even higher. On days of intense training, a daily carbohydrate intake of between 7 and 12 g per kg of body weight may be required to obtain good glycogen replenishment. As far as hydration is concerned, it is recommended to drink 5 to 7 ml of liquids for each kg of your body weight 4 hours before a workout. On the day of the race it is necessary to load the glycogen stores in the muscles to the maximum and to follow the routine developed during training without trying anything new.