1. To Carb or Not to Carb
Carbohydrates are the body's primary source of energy for running. The body's intake of carbohydrates converts them to glucose, a simple sugar. Carbohydrates that are not immediately used are stored in the muscles, called glycogen, for later use.
There is much debate about the traditional pasta fueling dinner the night before a marathon. The urge to overindulge in carbohydrates the night before the race can leave you feeling sluggish and overweight. Eating a balanced diet the week before the race with 60 to 70 percent carbohydrate intake will provide the right amount of glycogen to your muscles on race day. Eating that big pasta dinner should ideally take place 2 days before the race, so your body has time to digest all the nutrients. But still be careful not to overeat!
Most people think of bread, potatoes and pasta when it comes to carbohydrates. Carbohydrates can be found in fruits, vegetables and dairy products too.
Keep in mind the week before the marathon you will not be running much as your mileage will be tapered to prepare for the big day. Therefore, the additional intake of carbohydrates, three to four daily servings starting the Sunday to Wednesday before the marathon, will be stored in your muscles for race day fuel.
2. Eat Protein: The Silent Strength
Protein should make up about 25 percent of your calorie intake. Protein provides a greater feeling of fullness, ounce for ounce, than an equivalent amount of carbohydrates. Sources of protein can include chicken or turkey breast, skinless of course, a 1-oz. fish fillet or a 1-oz. can of water packed tuna. Protein can also include dairy products such as fat free cottage cheese, low fat, sugar free yogurt or low fat cheese.
If you do not eat enough carbohydrates for energy, your body uses glycogen stored in your liver to maintain your blood sugar level. When the liver glycogen is depleted, the body converts protein and other by products to glucose, creating more energy. Runners rely on protein for muscle mass and as an additional energy resource.
According to "The Complete Runner's Guide" by the editors of Runner's World magazine, runners and other endurance athletes need more than the recommended daily allowance for protein. The recommended daily allowance being 0.36g per pound of body weight. It is suggested to add 25 to 50 percent more to this daily allowance, depending on your training load. If your running 5 or more miles every day, which by mid-training you are, you should be aiming for the higher percentage.
3. Drink Fluids
No marathon eating plan would be complete without the mention of fluid consumption. Throughout your training you should be experimenting with what sport drinks work best for you and your system. Remember to check which brand your marathon will be passing out on race day, so there are no digestive surprises throughout the race.
The week before the race your fluid consumption should be slightly increased. Combining water and sport drinks help to saturate your muscles preventing dehydration. Your urine color should be relatively clear. Dark or amber colored urine indicates dehydration.
Equally, too much fluid consumption can harm you. Hyponatremia, or water intoxication, is the result of drinking to many fluids and your body not releasing those fluids through sweat or urination. Fatigue, nausea and vomiting are the result. In severe cases, seizures, coma or even death will take place.
In Hal Higdon's book, "Marathon: The Ultimate Training and Racing Guide," Higdon recommends that you stop drinking 2 hours before a race, then drink roughly 12 oz. about 10 minutes before the race. This is to curb the tendency for frequent trips to the restroom. Take advantage of your long runs in training to experiment with what technique works best for you.
Member Comments