Marathons, like other endurance sports, require a lot of energy. The best way to get this energy is to load carbohydrates. Carb-loading will give you enough energy to complete your races and even help to improve your performance. The best carbs to eat before a marathon are complex, low-GI foods. Foods low on the glycemic index are metabolized more slowly -- giving you a steady supply of energy -- than carbohydrates that are high on the glycemic index. This makes low-GI carbs perfect before marathons and other endurance events.
Whole-Grain Pasta
Whole-grain pasta is a good pre-marathon meal. It is easily digestible and will give you the steady energy you need without causing stomach upset. Whole-grain pasta also has B vitamins that help your body convert the carbs into energy, as well as lignans, which are disease-fighting anti-oxidants that keep your cells from being damaged during long, intense exercise. Choose whole-grain over white pastas that have higher GI values and could cause you to lose energy on your run.
Whole-Grain Bread
Bread is a good food for runners, because it is easy to transport and eat throughout the day. Whole-grain breads are much lower on the glycemic index than white and refined breads. They give you needed energy without spiking your blood sugar. Choose breads that are labeled 100 percent whole-grain, as some whole-wheat breads contain some refined flour.
Whole-Grain Cereals
Whole-grain cereals offer the same benefits as whole-grain bread and are a good choice for breakfast. They are loaded with heart-healthy phytonutrients, which are anti-oxidants with anti-inflammatory properties. This is especially important if you're running a marathon, because they can help you ward off any inflammation associated with intense exercise. They also lessen pain and reduce muscle loss that can occur during a long race.
Sweet Potatoes
Sweet potatoes are low in calories and rich in vitamin A. This vitamin is a powerful anti-oxidant that helps to keep free radicals from damaging your immune system when it is being weakened by intense training. Sweet potatoes also contain vitamin C, potassium, iron and the trace minerals manganese and copper. These two trace minerals are important for runners, because they help support healthy muscle function.
References
- Drugs.com: Pre-Competition Meals for Athletes
- Running Planet; Marathon Nutrition -- Nutritional Tips for Running Your Best Marathon; Rick Morris
- The Boston Globe; Food Requirements Are A Lot to Take In; Shira Springer, April 19, 2010
- MarathonPal.com: Diet for Marathon Runners - Carbohydrate
- Mayo Clinic: Carbohydrate-Loading Diet
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