A month before a marathon or a half marathon, it is important to increase your antioxidants in order to decrease the risks of inflammations such as the tendinitis and to promote the production of ATP which decreases when there is a rise in free radicals. The ATP is the molecule that provides the energy necessary to the chemical reactions of the metabolism by hydrolysis.

During the month prior to the competition, one must focus on the following foods: Plum, raisin, blackberry, garlic, strawberry, raspberry, raw spinach, Brussels sprouts, prune, broccoli, beetroot, avocado, orange, black grape, red capsicum, cherry, kiwi, dried beans, onion, pomegranate, spirulina and turmeric.

Two to three days before the race, it is important to limit foods high in fibres and to favour spirulina, pomegranate, and turmeric in liquid form or capsules.

OlivierBourquin

Article by Olivier Bourquin, user of the O2score and Federal Elite Swiss Olympic trainer (the highest level of training in Switzerland). He also holds a Diploma from the European Education to Excellence (sport physiotherapy) and a university diploma in nutrition, health and micro-nutrition.  Find Bourquin Nutrition here.

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