Marathon Taper Tips
During the marathon taper, here are three taper nutrition things I’m focusing on, and I think you should too.
This is when you’re about 2-3 weeks out from your marathon. Highly suggest you don’t slack on these!! 🏃♀️
Don’t cut on calories. Don’t change anything big. The taper can fool you into the need to consume way less, since you’re running less. While you’re scaling back your mileage, your body’s still working hard to repair and recharge, and to refuel to be stocked on race day. In other words, EAT LIKE NORMAL. You may feel a little heavy and don’t be surprised, especially in the final week when you do carb load, if your body holds on to some water weight. It’s good.
Hydration/electrolyte loading is non-negotiable! As you dial down your training volume, don’t overlook the importance of staying well-hydrated. ⭐️I personally like to eat more pickles, salty snacks like popcorn/pretzels, and include electrolytes in my runs.
Focus on macro/micronutrients at each meal. Carbs and proteins are gonna still be very important right now. Make sure you’re getting them at each meal and snack, ESPECIALLY the one right after your run or workout. Prioritize a well-rounded eating plan that includes some healthy nutrients. ⭐️Think: COLOR, FIBER, FATS. These emojis can give you some ideas🍒🍳🥩🫐🥦🍠🥕🍊🥑
⚡️Then during the FINAL WEEK of taper, you’ll want to start carb-loading (I like to call it carb FOCUSING) during the final week of tapering. Find my best carb focus tips HERE.