Approximately 2,700 new cases of diabetes are diagnosed every day. Of those 2,700, numerous individuals are athletes or runners competing in marathons and endurance events. Typical nutrition plans for marathons call for significant amounts of carbohydrates and sugar, but diabetics suffer from the body's ability to produce and/or use insulin in response to rising or decreasing blood glucose levels. However, with a systematic plan for carbohydrate counting before and during training, along with a plan for monitoring blood sugar levels, a diabetic can complete a marathon just like anyone else.
Step 1
Eat complex carbohydrates -- whole grains or cereals - the evening before the marathon or a long training run. The complex carbohydrates provide energy while running.
Step 2
Manage the diabetes with a plan during training and competition. This includes monitoring and measuring your blood sugar before, during and after the marathon along with consuming various carbohydrate sources to maintain optimal blood sugar levels.
Step 3
Consume carbohydrates such as a bagel, banana or sports bar about one hour before the race. Focus on small serving sizes to avoid an upset stomach.
Step 4
Check your blood sugar every 25 to 30 minutes during the marathon. As you become fatigued at the end of the marathon, your body may have unpredictable insulin changes, but the constant monitoring will keep the blood glucose levels within a reasonable range.
Step 5
Use an insulin pump to meet your insulin needs while training or racing.
Step 6
Eat various carbohydrate sources consistently during the race. A general rule of thumb is 20/20 meaning consume 10 to 20 g of carbohydrates every 20 to 30 minutes. The carbohydrate sources can include fruit snacks, gels, glucose tabs or granola bars.
Tips and Warnings
- Experiment with different foods in training and never try anything new on race day. Allow your body to adapt gradually throughout your training program leading up to the marathon. Wear properly fitted footwear and clothes while training and competing in the marathon. Listen to your body and take additional blood sugar readings as necessary.
- Consult your doctor before starting a marathon training program.
Things You'll Need
- Carbohydrate sources like fruit juices, sports drinks, fruit, gels or glucose tablets
- Blood glucose checker
- Insulin pump
