I, myself have not yet ran a marathon; although it is on my list to do (and has been for the last 7 years!). So this blog is a combination of what I have found on running websites and my own experience with running in general. I have been running quite consistently for probably the last 14 years and have been doing it for that long out of pure enjoyment for the activity. Running to me has become therapeutic - allowing me to clear my mind, de-stress, and enjoy a beautiful day, all while getting great exercise.
A big question that people ask before a big race is, "what do I eat?" Since a lot of people are running for health reasons; usually with the ultimate goal being to shed a few pounds, they want to eat as little as possible. But when it comes to distance running, especially 26 miles, you also have to remember to fuel the body to avoid hitting that "wall." I am a big believer that there is no diet plan that will fit all, so my goal is to provide you with some helpful guidelines, and then it will be your job to tweak it to fit you.
First of all, I want to address the whole carbo-loading phenomena; eating a high-protein diet starting 7 days before your race in order to deplete glycogen stores, and then switching over to a high carbohydrate diet about the last 3 days before the race to build up the glycogen stores. The theory behind this is that it is thought to stimulate the body to store more glycogen then normal, so that during the race you will have more energy stores to use up. I have never tried this theory, but from the negative feedback I read it can cause your body to store more water, which can cause the runner to feel more stiff and weighted down.
I would recommend eating a more balanced diet of proteins, fats, and complex carbohydrates the week before the race. The body uses carbohydrates for quick energy, while fats and proteins will help to spread out the energy longer for the race. If you still want to have that bowl of pasta before your race, adding a piece of protein such as, a chicken breast, or piece of fish will help the body break down the carbohydrates slower. Protein has often been overlooked in runners, but they are the building blocks for muscles, so you need to make sure to include enough in your pre and post training diet.
Play around with different meals and food while training for the marathon so that you can see what foods give you more energy and what foods weigh you down.
The day of the race is the same, from what I have read, most excepts are saying the same thing - a high carbohydrate meal before the race. I have taken 2 different approaches before a half marathon; the first I ate what the experts suggested and had oatmeal before my race. The problem with me is that when I eat oatmeal I soon feel very full, and then I'm hungry again soon after. The second approach that I tried, and ended up having much better results with, was to eat a meal that included protein. If you want to try this, make sure that you don't eat a protein that is going to weigh you down and sit in your stomach like a rock. What I ate was a sourdough muffin topped with almond butter. It provided just the right amount of protein, fat, and carbohydrates that I didn't feel hungry any time soon, and it didn't take forever to digest.
I also want to suggest eating the most during the first part of your race to avoid coming upon mile 20 and hitting the wall. During races they will have stations handing out "power gels" make sure to take advantage of these so that you are giving the body a steady supply of energy while you deplete it.
Staying hydrated is also a must during such an intense run, but make sure that you aren't just drinking water. You are loosing a lot of electrolytes through your sweat during the race, so it's important to replenish these. Sports drinks (although not a huge fan) contain electrolytes, as does my favorite choice; coconut water. If you can find something during the race that will provide electrolytes that will help, but if not, make sure that after the race you make this a priority.
There was also a great article I came across on the benefits of eating green foods for runners. The article stated that the chlorophyll helped runners by increasing their oxygen uptake, V02 max, and energizing the body. Since green vegetables are also slightly alkaline in nature, it helps to buffer the acidity in the body which can improve your running ability.
Post race meal should include both protein and carbohydrates to rebuild the muscles and energy stores. Trail mixes, protein shakes, fruit with nut butter are some examples of good post marathon options.
Again, you will have to find out what best works for your body and digestion. These were some suggestions, but I don't claim to me an expert. The biggest advice before your race is to not eat anything that you aren't use to. Stick to foods that you are familiar with, and hopefully that you have noticed to energize you and without causing bloating or weighing you down.
Lorena, you will rock the LA marathon! I am so proud of you!
Pura Vida!
Alica Ryan, NTP
No comments:
Post a Comment