The dietary nitrates in beet root juice alter running economy and cycling efficiency to help improve performance.
A normal, healthy diet requires about 10-15% of the total energy requirement come from protein.
The most common nutrition mistake made by marathon runners is not practicing their race day nutrition plan during training.
The night before a marathon is the last chance to fill muscle glycogen stores, so runners should choose foods high in carbohydrate. Good options are rice, potatoes or pasta.
The choice of what to eat for breakfast before a marathon is highly individual. The most important consideration is to get enough carbohydrate, at least 100 g, to have enough fuel for the race.
Endurance-trained athletes, similar to resistance-trained athletes, should eat ~20-25 g high quality protein for recovery.
Due to the type of training stress and high energy expenditure, endurance athletes do not need to reduce protein intake to avoid gains in muscle mass. Dietary protein may help promote adaptations to endurance training.