Marathon Race Day Fueling
Log these numbers in NYUS. NYUS builds a workout plan and an Indian-food diet plan from your goal, body, schedule and food preferences.
Try NYUS free on Android🎯 Avoid Bonking, Sustain Race Pace🍽️ Continental🥗 Non_veg🔥 3500 kcal💪 100g protein
About this meal
| Time | Food | Portion | kcal | P/C/F |
|---|---|---|---|---|
| 5:00 (3h pre) | Bagel + honey + banana + sports drink + coffee | 1 large / 30 g / 1 / 500 ml | 720 | 16/150/4 |
| 7:30 (30 min pre) | Caffeinated gel + 200 ml water | 1 × 25 g | 100 | 0/25/0 |
| 8:00-11:45 race | 8 gels + 1.8 L sports drink | 8 × 25 g / 1800 ml | 920 | 0/230/0 |
| 11:50 immediate | Chocolate milk + banana | 350 ml / 1 | 380 | 14/65/9 |
| 13:30 recovery meal | Cheeseburger + fries + side salad + cola | 1 / 150 g / 1 / 330 ml | 1180 | 38/145/45 |
| 19:00 dinner | Pasta + meatballs + bread + olive oil | 200 g / 4 / 2 slc | 920 | 48/110/28 |
| Total | 4220 | 116/725/86 |
Why these macros matter
Hitting 100g of protein at 3500 kcal makes this an easy win for avoid bonking, sustain race pace. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.