What to eat when running a marathon?
To run a marathon you have to prepare and train hard.
In the process you will have used lots of energy. Our bodies are like cars that cannot run on empty and will perform at their optimum when properly fuelled. A good diet filled with the right nutrients is an essential part of any exercise routine, but it’s especially important for endurance athletes participating in events like the marathon.
Follow the Sanlam Cape Town Marathon nutrition tips so as to ensure that your body is equipped to take on your challenge;
Foods are made up of carbohydrates, protein, and fat. Marathon runners and athletes in general should eat a diet high in carbohydrates, moderate in protein, and low in fat. Another key nutrient that is a must for athletes is water. You should know why these nutrients are important, as well as how much of them you should eat and how much water you need to drink before, during and after exercise.
If you follow these guidelines you can be sure that your body will be
adequately and properly fuelled, hydrated and ready to perform at its
best!
The carbohydrate factor
The body’s preferred fuel for running (or any endurance sport) is muscle glycogen. Glycogen is the body’s storage form of carbohydrate. If muscle glycogen breakdown exceeds its replacement, glycogen stores become depleted. The result is fatigue and inability to maintain training and racing intensity. In order to replenish and maintain energy levels during training and racing, it is suggested that the marathoner’s diet needs to be carbohydrate-rich.
The best sources of carbohydrate are grain products (preferably whole grains) such as bread, rice, cereal and pasta, as well as certain fruits, vegetables and low fat dairy foods.
The power of proteinProtein is needed for muscle growth and repair. Regular physical training tends to reduce muscle protein breakdown and protein loss from the body. Protein helps to rebuild muscle, so is particularly important after a long run to repair damaged tissue and stimulate the development of new tissue. Protein is essential for body strength and recovery. Good protein foods to eat after a run include milk, cheese, yoghurt, red and white meat and eggs.
Should your diet be low in carbohydrates, your body will use protein for energy rather than for muscle growth - further breaking down your body’s ability to repair and recover
FatsDietary fat is often blamed for many health problems; however, fat is
an essential nutrient for optimal health. Adipose tissue (stored fat)
provides cushion and insulation to internal organs, covers the nerves,
moves vitamins (A, D, E, and K) throughout the body and is the largest
reserve of stored energy available for runners.
Types of dietary fat
Fat is slow to digest and slow to be converted into a usable form of energy.
The food sources of good fats include Avocado’s, fish, almonds, soybeans, olive oil, flaxseed, eggs, and yoghurts.
Training diet - what you should eat when running a marathon
Before long runs
A few hours before any long run, eat a meal high in low GI carbohydrates, moderate in protein and low in fat to give your body all the nutrients it needs for the next few hours. Yogurt smoothie with fruit, porridge with fruits, a chicken sandwich and fruit or toast with honey are all good options to try.
During long runsIt’s important to replenish your carbohydrate stores during runs of 90 minutes or more. The body can only store certain amounts of glycogen and after a few hours of running, your fuel tank warning light will flicker on unless you frequently top up your carbohydrate stores. High GI carbohydrate foods are best during a run as they release energy quickly.
Choose specially designed sport gels and isotonic drinks, or try
bananas, oranges, honey, dried fruit, and chocolate or jelly sweets.
Fuel every 45-60 minutes during a long run, with around 30-60 grams of
carbohydrate per hour (e.g. a large banana, white bread honey sandwich
or energy gels), and don’t forget to stay hydrated with plenty of fluids
and electrolytes.
After long runs
For about 30 minutes after your run is the best time to refuel to
ensure optimal benefits. The typical type of food to eat just after
exercise is one that contains a mix of carbohydrates and protein -
suggestions include chocolate milk is a good mix of protein and
carbohydrates, or our favourite is a yoghurt smoothie with lots of
fruit. Drink plenty of fluids too to replace water and electrolytes lost
through sweat.
Carboloading before the race
‘Hitting the wall’ is every distance runner’s fear. It might sound like an old wives’ tale, but it’s a phenomenon that can happen to anyone, no matter how much training you’ve done. It occurs when the body’s carbohydrate fuel tank - the body’s preferred energy source during high intensity activity that is stored in the muscles and liver as glycogen - gets low and the brain and muscles show signs of fatigue. If you hit the wall during a marathon you’ll know about it, every step feels like wading through mud. You can avoid the dreaded wall by ‘carbo-loading’ before and during a run to maximise your energy stores, which means stocking up on lots of carbohydrate-rich pasta, potatoes, and certain fruits and vegetables.
In summaryA balanced diet, rich in natural whole foods is essential for optimal performance. With focus on carbohydrates for optimal energy - both during training and racing, proteins for muscle growth and recovery and eating the correct fats. Fluid intake is essential throughout.