The Ultimate Marathon Training Nutrition Guide: Sub-3 Hour Marathon Build | Ep 4

[@nickandrin2972]

Legend, great content. Go smash your marathon!

[@jimmyrunsoz]

Thanks Nick! Hope it helps...

[@mattheworr7059]

Any chance you can list steps for either threshold day or long day? IE: wake up, consume etc, run, consume...maybe as a template? Would love to see the diet and suppliment for day. Keen to recover optimally :)

[@jimmyrunsoz]

Sure - did you download the PDF in the description? That details what I do for different types of runs. But here's what I do in addition to what's in the PDF for my double threshold day. Bear in mind this is me though - you'll have to find something that works for you. Also, this is a big day - not for the faint-hearted! The training load is very high and so I have it fuel it hard in order to make it productive. It takes dedication, planning and a lot of meal prep. But there's no way I could do this day without being so on-top of nutrition. And it works. I did this day yesterday and woke up feeling good today, completing an easy 10km run no problems, and will do a second easy run this evening. Hope this helps and good luck! - 4:30am. 8g citrulline malate, hydration tablet and a banana. - 5:00am. Carb drink (38g carbs) - 5:30am. Begin workout 1 (threshold), consuming carbs and drinks as per PDF in description - 7:00am (usually when workout is finished). 6g glutamine and hydration tablet if needed. Meal 1 (115g carbs, 25g protein). - 8:00am. Meal 2 (80g carbs, 11g protein) - 9:00am. Banana. - 10:00am. Orange and pineapple. - 11:00am. Meal 3 (60g carbs, 10g protein) - 12:00pm. Snack - peanuts, carrot. - 1:00pm. 8g citrulline malate & banana. - 1:30pm. Carb drink (38g carbs) - 2:00pm. Begin workout 2 (threshold), consuming carbs and drinks as per PDF in description. - 3:20pm (usually when workout is finished). 6g glutamine and hydration tablet if needed. Meal 4 (90g carbs, 45g protein). - 3:45pm. 3g creatine monohydrate. - 4:00pm. Begin workout 3 (weights). I consume a sports drink during this session (31g carbs, 5g protein). - 5:00pm (usually when workout is finished). Meal 5 (60g carbs, 30g protein). - eat as needed to finish off the day.