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In regards to all the aspects of marathon
training and preparation, nutrition is one of the most important topics
to consider. The best training schedules are worthless if runners fail
to plan properly to meet their nutritional requirements for long
distance training and racing. Areas of concern include general
nutrition, guidelines for the long run, and nutritional issues for the
marathon.
General Considerations
For athletes, water is the drink of
choice for both general health and for runs lasting under 90 minutes.
Sports drinks should be consumed (along with water) for runs lasting
over 90 minutes in duration.
Don't rely on your thirst mechanism to
indicate signs of dehydration. Regarding running in the heat, it is
virtually impossible to "catch up" on your fluid requirements
once you sense that you're thirsty.
It is vital to stay well hydrated
throughout the day. The color of your urine should be relatively clear.
Urine that is darker or approaches the amber color is a signal that you
are dehydrated and need to drink fluids (preferably water).
While there is much debate regarding the
proper mix of foods, aim for 65 percent of total calories coming from
carbohydrates.
Emphasize healthy foods in your diet
along with limiting fried and high fat foods.
Preparing Nutritionally for the Long Run
For the sake of this discussion, let's
assume your long run is scheduled for Sunday morning.
- Drink lots of water all day Saturday.
- Eat meals high in carbohydrates for
lunch and dinner Saturday. Selecting the "right" foods is
an important area of experimentation.
- Avoid foods high in salt and excessive
protein/fat all day Saturday.
- Drink about 400 mls of water Sunday
morning prior to your long run.
- Eat a light snack Sunday morning prior
to your long run. This is also an important experimentation area in
regard to food selection.
- Drink lots of fluids while running. Be
sure to stop for water frequently throughout the run. For runs
longer than 90 minutes, you MUST drink sports beverages (such as
Gatorade, Poweraid, etc.) every 2 - 3 miles. Drinking on the run
requires careful planning of the route (making sure there is water
available frequently along with places to stash sports drinks).
- Consider trying the new
"gel" carbohydrate replacement products. Be sure to chase
them down with water to avoid stomach cramps and insure absorption.
- After the run is over, continue to
drink fluids (water, sports drinks, or juice are all great choices).
- As soon as possible (ideally within 15
minutes), have something to eat to replace depleted glycogen stores.
Research has shown that to avoid muscle fatigue the next day,
carbohydrates should be eaten as soon as possible following long
duration exercise.
Marathon Nutritional
Issues
The Week Prior to Your
Marathon
As you scale back on the distance and
intensity of your running during that last week before the marathon,
realize that you will not be burning as many calories. Thus, you may
gain one or two pounds if you don't cut back a bit on the quantity of
your servings early in the week.
Use care in selecting foods to eat during
this time period, aiming for quality foods rather than snack/high fat
products.
Hydrate well the week before the marathon
(water is best) and in particular, during the carbohydrate loading
period (three days prior to the marathon). Research has shown that
carbohydrates convert to glycogen more effectively when accompanied with
the consumption of water. This is the time when you probably will gain a
couple of pounds, but don't worry about it. This will be the fuel you
will use during your marathon!
If you are travelling out town, be sure
to pack healthy snack foods you may wish to eat the weekend of the
marathon. Eliminate the need to search for a grocery store that stocks
your favourite foods.
If travelling by plane to your marathon
destination, carry bottled water with you. Flying at high altitudes
causes dehydration.
As mentioned above, carbohydrate loading
begins three days before the marathon. Choose foods for lunch and dinner
that are high in carbohydrates (e.g., pasta, potatoes, rice, etc.).
Don't neglect fruits, vegetables, and some protein sources however. Try
to really scale back on fats during this time.
The Evening Prior to
Your Marathon
Be sure to eat carbohydrate products that
have been "tried and proven" during your training period. Keep
pasta sauces simple, avoiding high fat varieties (e.g., alfredo, pesto,
etc.)
Avoid eating lots of salad
items and vegetables (roughage) as these may prove to be troublesome on
race day as they may cause digestive problems. Stick to water during the
evening meal. Because coffee and tea contains caffeine, these products
may make it difficult for you to fall asleep easily. Caffeine (along
with alcoholic beverages) are diuretics which can lead to dehydration.
The Morning of Your Marathon
(Before the Race)
Continue to drink fluids up to 15 minutes
before the start of the race.
Eat your final snack no more than 30
minutes before the start of the race.
During Your Marathon
Aid Stations - Do not pass up any
fluid station. While it's okay to drink just water in the early miles,
runners must consume sports beverages no later than after 90 minutes of
running (and earlier if possible). Find out what works best for you in
long practice runs.
Water is usually offered at the first
tables at an aid station with sports beverages served near the end of
the station. Squeeze the top of the cup into a "v" shape to
create a smooth delivery of fluid directly into your mouth if you choose
to run and drink through the aid stations. If necessary, walk through
the aid stations to be sure that you are able to consume the entire
contents of the cup. If you decide to stop and drink, please get out of
the way of other runners.
Supplementing
- Many runners now
are taking advantage of the new gel products out on the market. These
products will provide a fairly quick source of carbohydrates (energy).
Be sure you chase these products down with water to avoid stomach
cramps. Some runners find that stopping and eating a power bar, orange
slices, jelly beans, etc. also provides needed energy. However, these
items are seldom supplied at official marathon aid stations.
Immediately Following
Your Marathon
After crossing the line, get something to
drink (e.g., water, sports drink, etc.) Although it may be tempting,
hold off on consuming alcoholic beverages until later in the evening if
you feel so inclined.
Within a few minutes of finishing, grab
something to eat.
After you return home or to the hotel,
have a nice lunch. This should be a well-balanced meal that includes the
majority of its total calories in carbohydrates. Don't overlook
consuming at least 20 percent of the total calories from protein
sources.
Art Liberman,
www.marathontraining.com
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