This is an exciting week in Boston! Thousands of runners are making their final preparations for the Boston Marathon. If you are one of those anxious marathon runners, here are a few words of nutrition wisdom.
--Dont make any drastic dietary changes that might upset your intestinal tract. The biggest change should be in your trainingtrain less, so your muscles have time to refuel.
--No last-minute efforts to lose body fat. That will result in poorly fueled muscles. You may actually gain two to four pounds of water weight! For each one ounce of carbs you store in your muscles as glycogen, you store about three ounces of water. Thisis a sign you are well fueled.
--Eat wisely and well this week. Focus each meal on carbs (grains, fruits, veggies) with a little protein (meat, nuts, eggs, beans, milk, yogurt) as the accompaniment to each meal.
--Eat breakfast on marathon morning this food will help maintain a normal blood sugar level so your brain is adequately fed. If your blood sugar drops, youll have trouble concentrating and enjoying the event.
During the marathon, your nutrition job is to:
-- prevent dehydration (by drinking 8 ounces of sports drink and/or water every 15-20 minutes during the marathon)
-- maintain a normal blood sugar level (by consuming 150 to 300 calories of carbohydrates every hour after the first 60 to 90 minutes of running).
Some popular energizers for during the marathon include sports drinks, gummi bears, raisins, hard candies, gels, Tootsi rolls, defizzed cola, diluted juice, bites of a sports bar--all of which you should have experimented with during your long training runs.
Here are some high carbohydrate meal suggestions that will cummulate into a high carbohdyrate diet that will help fuel you to the finishline!
cold cereals--with banana and lowfat or skim milk
oatmeal and other hot cereals--with raisins and brown sugar
Bagels and english muffins--with jam or honey
Pancakes or french toast--with maple syrup
Fruits and juices
Sandwiches--with the bread being the "meat" of the sandwich
Hearty broth-based or beany soups--minestrone, split pea, lentil, noodle
Pasta--with tomato-based sauce
Potatoes and rice--double portions
fig bars, zweiback, lowfat cookies, animal crackers
canned and fresh fruits and juices, applesauce
For more complete information about fueling before, during and after a marathon, refer to .
Nancy Clark MS RD CSSD