Marathon Nutrition Tips
Race Week
Carbohydrate loading is recommended for endurance events longer than 16 miles. Carbo loading does not mean eat an additional 2,000 calories of pasta each day of race week. It means increasing your carbs as a percentage of your daily caloric intake for the 3 days leading up to the race. The goal is to top off your glycogen stores for race day. Stick with simple pastas, bread, rice, etc... Protein is still critical so do not eliminate it from your diet before the race. Staying hydrated is also crucial.
Pre-race dinner
Plan to eat your last large meal 12 hours before the race. You want to allow your body plenty of time to process that last meal. Stick to a simple, balanced meal. Plain pasta or rice with grilled chicken is an example. No creamy sauces, loads of cheese or fiber. Hopefully you have rehearsed your pre-race meal during training. Do not forget to continue hydrating.
Race Morning
Plan to eat a light carbohydrate breakfast. The recommended meal is 1 - 2 grams of carbohydrate per pound of body weight. You want to finish breakfast 2 to 3 hours before the race. For an 8:00 am start this means setting the alarm a bit earlier for breakfast. Again, we are giving the body enough time to empty the stomach and process the calories for use. Drink a few glasses of water with your meal. Avoid fiber! Coffee is fine if you are used to it before a race and know how your body will react. Breakfast ideas: energy bar, rice cake, bagel, etc...
A cup of water in the 10 - 15 minutes before the race starts can top off the tank. Many runners like to ingest an energy gel with this water to take advantage of the glucose boost. Try this only if you have practiced in training. In a large race this means carrying a water bottle and a gel into the starting corral.
In Race Nutrition
Races longer than two hours require additional fuel to keep the muscles fed and working. You may hear people say "I never see the elite athletes at the front eating anything..." Well, those athletes are only running a little longer than two hours. They are finished before their body starts demanding additional calories.
Recommended Strategy:
6 - 8 ozs. of water or a water/ sports drink combination every 20 minutes. This is about the max your stomach can process. Excess water can slosh in the stomach and lead to other issues. Only consume the sports drink if you have practiced it in training. If the sports drink at aid stations is too sweet, grab a cup of water and a cup of sports drink. Pour out half the fluid in each cup and mix the remainder for a diluted mix.
Carbohydrates: 150 - 300 calories per hour
Hopefully you have found what works in training.
Energy gels are very popular because they deliver approximately 100 calories, are easy to consume, come in a variety of flavors and textures and are easy to transport.
You a can also eat an energy bar but they can be hard to ingest on the go. An energy drink is also a good option because they are easy to consume. Many runners drink something at each aid station and then take in their gel (or other carb source) every 45 minutes.
Electrolytes: this is the sodium, potassium, magnesium and other minerals that we lose when we sweat. Sports drinks take care of this issue and some gels now have electrolytes in their recipe. If you only drink water during the race you should try to find an electrolyte source. ere Here Some popular brands: Endurolytes, Nuun, SportsLegs, AminoVital.
Do not try anything new on race day!
Post Race
Rehydrate right away and continue for several days. The window for optimal refueling is the first 1 - 2 hours post-race. Consume at least 200 calories/ hour. Adding in some protein is vital to proper recovery. A Carb-to-Protein ratio of 4:1 is recommended.
Ya Gotta Believe
Coach Kevin, Team McGraw
