So, whether you are running your first or twentieth race, you'll want to be in the best shape possible by next year's competition. Of course training is necessary to endure the 26.2 miles of winding roads and city streets, but proper nutrition is just as important for running your personal best. To help you properly prepare for and recover from this athletic feat, I have asked the well-esteemed and respected sports nutritionist Marie Spano, MS, RD, CSCS, CSSD to answer the following questions:
Q) What are the most important nutrition tips to keep in mind while training?
A) Always practice what you plan on doing on race day. Find out ahead of time what gels, sports drinks and other fueling options will be offered at the marathon and practice with those. If you don't like what is offered, bring your own. The worst thing you can do is try something new on race day when you don't know how it will settle in your stomach. Sports dietitians typically recommend consuming 30-60 grams of carbohydrates per hour after the first hour of running. Make sure to practice with this first, though, so you know your stomach can handle it.
Q) What specific nutrition practices and eating patterns should a marathoner follow during the week leading up to the marathon?
A) As running is tapered a few days before the race, carbohydrate intake should be bumped up to maximize glycogen stores (the body's store of carbohydrates in the muscles and liver). The day before the race, food should be salted (consult your sports dietitian first if you have high blood pressure). In addition, avoid any foods that cause stomach upset or dehydration, such as alcohol. Eating well for the week leading up to the race will put your mind at ease, knowing you have done everything you can to properly prepare.
Q) What foods/eating patterns should a marathoner follow for post-race recovery?
A) Post race it is important to have both protein and carbohydrate within a 1/2 hour after finishing. Carbohydrate helps the body refill its storage "tank" of glycogen. Protein helps repair muscles and may help the body better replenish glycogen stores. Ideally, these should be consumed in a liquid form so that you hydrate as well!
Ms. Spano also reminds us that the above recommendations are specific to training and that a nutrition plan should coincide with training levels. As running volume decreases in the weeks following the race, food intake should be adjusted accordingly and on off-training days whole foods should be eaten versus bars, gels and sports drinks.
Now that we've equipped you with these important fueling tips, we wish you the best of luck!
Rachel Begun, MS, RD is a registered dietitian and nutritionist with Celiac Disease. In addition to writing articles for Soup's On, she is the face behind Kettle Cuisine's blog, Kettle's Edibles. You can also follow Rachel on her own blog, The Gluten-free RD (glutenfreerd.wordpress.com), and on Twitter @RachelBegunRD.
