Marathon season is fast approaching, and if you’re one of the many preparing for it, your training plan is probably well underway. But what of the fuel powering that plan?
In the weeks before a big race, the food you consume is just as important as the miles you eat up. Your nutritional choices now will have an impact not only on your all-important race time, but also on increasing your energy levels, preventing dehydration and optimising your recovery time during these crucial weeks and months.
The good news is that by following a few simple fuel rules now, you can ensure a positive, successful running experience all the way from here to that sweet, sweet finishing line.
Pre event Nutrition- While training, if marathon runners do not eat enough food at frequent intervals, they will not meet the basic requirement of the body and hence will not get enough nutrients to sustain the high intensity activity. Gradually, they will start showing symptoms like chronic tiredness, muscle pull, cramps, dizziness, frequent illness, poor concentration, weak performance and delayed recovery.
So the basic requirements will be met by eating a variety of food from all the major food groups like
Cereals (6-11 servings / day)
Vegetables (3-5 servings / day)
Fruits (2-3 servings / day)
Milk and Milk Products (2-3 servings / day)
Pulses / Nonveg (1-2 serving / day)
Fluids (10-12 glasses / day)
Carbohydrates are important
Carbohydrates provide the body with instant energy. Excess carbohydrates are stored in the muscles and liver as glycogen. Carbohydrate loading needs to be done 4-5 days prior to the race day. The aim of carbohydrate loading is to top up liver and muscle glycogen stores to delay fatigue, thereby enabling the body to maintain high intensity activity during longer runs.
What runners need?
Higher levels of activity also mean more perspiration, especially in warmer environments. This makes it important to stay hydrated and maintain the levels of electrolytes. Drink plenty of fluids each day; body also needs water to store the extra carbohydrate. Drink plenty of water throughout the day and during runs. One can also opt for coconut water, soups, buttermilk, etc during the training days. The fluid replenishes the water lost due to sweat and urination. During runs one can ideally take electoral or ORS solution or a sports drink, as along with the fluid it also replenishes the lost electrolyte.
Avoid alcohol and excess of tea coffee consumption during training. Also avoid fruit juices while on the run as the most common symptoms of citric acid overdose include stomach cramps or even muscle pain.
Hydration
Ideally a marathon runner needs to consume at least 2 glasses of water before training and runs to avoid injuries. Marathon runners whose water consumption is less may face dehydration. Apart from headache, heatstroke, fatigue; dehydration can be fatal on the run.
On event day, maintain hydration by drinking at least 2 glasses of fluid or water with your pre-event meal, and then continue to drink water up to start time. So a marathon runner can take a glass of water 30 mins prior to the run and 1 glass before one takes flight.
Once the race starts runners need to drink according to thirst. Avoid drinking more water than required as overdoing would result in bathroom halts while on the run.
Importance of protein
Lastly proteins are important for marathon runners, as protein is required to maintain the muscle tone of the body. Also it is important for injury and tissue repair. Proteins also improve the immunity and satiety factor of the body. It helps in building stamina during marathon runs.
Increase consumption of milk and milk products, dals and pulses, eggs and non-vegetarian foods. Whey proteins would be recommended specially for vegetarians if the recommended 1gm of protein per kg ideal body weight in the diet is not managed.
Nutrition is of utmost importance
| A sample breakfast plan 2 to 4 hours before your race |
| 1 cup oatmeal cooked with 1 cup of milk and 1 tbsp. honey+ 1 banana+ 1/3 cup raisins/dates/walnuts + 290 ml sports drink |
| BREAKFAST | MID MORNING | LUNCH | EVENING SNACKS | DINNER |
| 8-10 mixed nuts and dates, 1 Banana, 3/4 cup rolled oats, 1 whole wheat bread 2 tablespoons peanut butter, milk (350ml) | 1 glass banana-chikoo smoothie | 1 bowl corn salad 1 bowl pasta with veggies in tomato sauce | 1 bowl sprouts chaat 1 cup tea | 1 bowl sweet corn soup 3 chapatis 1 bowl alu-matar curry/chicken curry |
Sample menu- Day Before the event
A NIGHT BEFORE THE EVENT– You should have a meal rich in carbohydrates which could be potatoes, pasta, yam or additional rice along with your regular dinner.
ONE HOUR BEFORE THE EVENT -1 glass of skimmed milk (0.5% fat) with 2 bananas
JUST BEFORE THE EVENT– You should have 25-35 gms of carbohydrates or glucose in water i.e., a high carb drink OR 1 sachet of electoral powder in water.
DURING THE EVENT– Every 30 minutes, you shouldhave 250 ml of Gatorade OR a high carb drink OR the gel OR have glucose tablets along with.
AFTER THE EVENT– You should have foods or combination of foods which give you 100 gms of carbohydrates with 5-9 gms of proteins (within one hour) as follows: 1 glass of low fat milk+ 2 slices of whole wheat bread + 1-2 bananas + a handful of nuts and raisins
Additional Tips:
- Avoid compulsive training
- Maintaining a healthy body weight is imperative.
- Avoid excess fats, salt and spices in the diet.
- Avoid gastric upsets on the day of event (eat a fiber rich diet/take a mild laxative a day prior in case you are constipated/chew well/avoid acidity).
- Take proper rest.
- Re hydration is a must.
- Carbohydrate loading is recommended.
- Pre event breakfast meal should be early.
- Right clothing (not too loose/tight) is recommended.
- Invest in a good pair of running shoes.
- Warm up and cool down before each training and running session.
- Carrying a sports bar during the run.
- Do not overestimate your abilities; make sure the run is comfortable.
- Post event nutrition is equally important to ward off injuries and illness.
- Don’t ignore your body’s feedback- Do not stress your body with training if body is tired and exhausted. Give your body some recovery time.
- Increase your mileage by not more than 10% on weekly basis.
- Be steady with the training: Irregularity with training can increase the chances of injury.
Try to give your best and enjoy the race. All the best!