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THe city of Boston is starting to buzz with Marathon excitement. If you are one of the nervous runners, here’s a nutrition tip to help you prepare for the 26.2-mile event:

Carb-load, don't fat-load!


Many runners confuse high fat and high carb foods. They fat load. Fat does not get stored in your muscles as glycogen (the fuel needed to prevent you from “hitting the wall”). Only carbs get stored in your muscles as glycogen.


Carbohydrate-rich foods include:

Hot and cold cereals

Fruits- bananas, grapes, raisins, and all fresh and dried fruits and juices

Breads, bagels, crackers – preferably whole grain, so you don’t get constipated

Rice, noodles, stuffing

Pasta with tomato sauce (not cheese sauces);

Baked or boiled (sweet) potatoes (without lots of butter)

Vegetables, particularly carrots, peas, beets, corn, and winter squash


Lower carbohydrate, high fat choices that may taste great, fill your stomach but leave your muscles unfueled include:

Donuts, Danish, croissants and other buttery pastries

Lasagna oozing with cheese and meat,

Pizza glistening with pepperoni grease

Cookies, cakes

Ice cream


I’ll be at the Mizuno Booth at the Runner’s Expo if you have any last minute questions.

Eat wisely and run well!



For more information:

Nancy Clark’s Food Guide for Marathoners: Tips for Everyday Champions

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Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

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