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Active Expert: Nancy Clark RD CSSD

2 Posts tagged with the what_to_eat_before_a_marathon tag

Marathon excitement is in the air! If you are one of the nervous runners, here’s a basic nutrition tip to help you prepare for the 26.2-mile event:

Carbo-load, don't fat-load!

 

To their dismay, many runners confuse high fat foods 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 – whole grain, so you don’t get constipated

Rice, noodles, stuffing

Pasta with tomato sauce (not cheese sauces)

Quinoa, lentils, beans – but be careful of getting too much fiber…

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, croissants, and other buttery pastries

Fettuccini Alfredo

Lasagna oozing with cheese and meat,

Pizza glistening with pepperoni grease

Cookies, cakes

Ice cream

 

Eat wisely and run well!

Nancy

 

For more information:

Nancy Clark’s Food Guide for Marathoners: Tips for EverydayChampions

Nancy Clark's Sports Nutrition Guidebook

941 Views 0 Comments Permalink Tags: marathon, fat, nancy_clark, carbohydrate, carbo-load, what_to_eat_before_a_marathon, food_for_marathoners

         Your goal when carbo-loading is to consume about 3 to 5 grams carbohydrates per pound of body weight. Here's a 3,200-calorie menu that provides the right balance of carbs and protein. The menu is wheat-free, to show that even athletes who have celiac disease can still carbo-load!

TO track your food intake, use https//www.supertracker.usda.gov

Eat wisely and have a fun run,

Nancy

 

Breakfast

Oatmeal*, 1 cup raw, cooked in  * gluten-free brand

Milk, 16 oz

Raisins, 1.5 ox (small box)

Brown sugar, 1 Tbsp

Apple cider, 12 oz.

 

Lunch

Potato, large baked, topped with

Cottage cheese, 1 cup

Baby carrots, 8, dipped in

Hummus, 1/2 cup

Grape juice, 12 ox

 

Snack

Banan, extra large

Peanut butter, 3 Tbsp

 

Dinner

Rice, (brown or white*), 2 cups cooked  *don't eat too much fiber!

Chicken, 5 oz sauteed in

Olive oil, 2 tsp

Green beans, 1 cup

 

Dessert

Dried pineapple, 1/2 cup       

 

For more information:

Food Guide for Marathoners: Tips for Everyday Champions                                                                                                                              

2,895 Views 0 Comments Permalink Tags: carbohydrates, carbohydrate-loading, carb-load, marathon_menu, what_to_eat_before_a_marathon


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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