• The week before – carbohydrate is the best food for energy, so pasta, bread, and rice dishes should be the mainstay, with tomato-based sauces, grilled chicken, lentils and plenty of fruit and vegetables as accompaniments.
• The night before – pasta is excellent in preparation for walking as well as for running events and for good reasons – it is easy to cook, easy to digest, and can be made extra tasty with just a few ingredients. Tomatoes, cheese, and herbs are the classic ingredients.
• The morning of the marathon – if you don’t feel hungry on the morning of the event because of nerves, have some dried bread, rice cake with juice, or tea to settle your stomach.
• During the walk – although you may find plenty of water stations on the route, trying out snacks that you have not had before is not a good idea. Take along your own tried-and-tested snacks, and aim to eat or drink at least 100 calories for each hour that you walk
• After the walk – eating within 2 hours of any long walk is essential to restore your energy levels and minimize muscle soreness. A combination of carbohydrate and protein is ideal, such as a tuna sandwich or a bowl of cereal with low-fat milk. Continue to drink plenty of fluids, but avoid alcohol.
