This is what I do..(I am on an Ultra Marathon mailing list an been reading bunch of good stuff from experienced people..). On the rest days I am usually in the gym doing some strengthening , core, legs..I have to, because of my latest surgery (ACL) but is recommended to avoid injury's as well. I eat bunch of fruits every day. It is amazing how they help with my recovery! I am vegan and use very little fried or cooked , boiled foods..I don't know if that helps at all.. Now, when running I carry a 20 oz bicycle bottle filled with homemade sports drink: water, small pinch of salt and one magnesium tablet. I wish I had Success (electrolyte) tablets but they are not available in Ukraine. They told me to drink water only prior to running and drink the sports drink during because I sweat oceans! If you don't sweat a lot water is fine..but only for the first hour, afterwards they should be mixed with electrolytes (salt, magnesium, vit. c.. If running over an hour I would have one date (dry) (high GI- Gluten Index) every 15-20 minutes. You should have gel or similar to add some energy every 45 min during your run. I also use Gu-s gels but rarely because Gu-s contain preservatives (all the gels do :(. Definitely "load" with water before the run. As one's preparing for the marathon their diet should be: aprox. 60% carbs, 30% protein and 10% fat ..something like that. I hope it helps (((:
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