LOW GI CARBOHYDRATES

In the 6 months while you are building your training foundation towards your big day you need to adopt certain eating habits to ensure your body will be properly fueled come race day. When it comes to endurance training you will require fuels that act as reliable sources of slow-release energy throughout the duration of your training.

It is no secret that carbohydrates provide the body with glycogen which the muscles use to operate in a long run. When these glycogen stores dry up runners tend to ‘bonk’ or ‘hit a wall’. If this ever happens to you, you will know about it. ‘Hitting a wall’ feels a little like being a Daddy Long Legs in a tub of peanut butter (you are putting in maximum effort with zero output from your muscles).

Runners, therefore, need carbohydrates to avoid ‘bonking’. However, this does not give you a free pass into the donut shop. Try opting for low-GI options such as rye bread, wholewheat pasta, brown rice, and vegetables. Studies have shown that low-GI carbs boost performance in athletes without spiking their blood sugar levels.

When training for a marathon your body needs nutrition that refuels lost minerals, vitamins, and fiber.

To pour these elements back into your body, you need to eat a balanced diet. Do you remember your kindergarten teacher’s lament about “eating the rainbow?” Never has this been more applicable. Eating colorful vegetables such as carrots, peas and peppers are ideal to restore the vitamins and minerals you are taking from your body whilst in marathon training.

Caroline’s Top Tip: If you are not a fan of fruits and veggies, make sure to stock up on multi-vitamins, an iron supplement, and magnesium to boost your system for marathon training.

When you are training on a program with varied workout sessions, you will find yourself craving meat from time to time.

This is a sure sign that your muscles are trying to regenerate cells to repair damaged tissue and develop new tissue to cope with the new workload they have been given. It’s therefore a good idea to ensure your muscles get enough protein to do just that.

Great sources of protein for athletes include milk, eggs, cheese, yogurt, and white meat (such as grilled fish or chicken breasts). This is also why many distance runners enjoy chocolate milk after a long run. Some endurance athletes opt for meat-free alternatives such as lentils and tofu to get their protein punch. Whatever your preference, protein is essential to build strong muscles and get you up the hills that may form part of your marathon route.

BREAKFAST ON THE BIG DAY

On the morning of your race day, you should eat breakfast at least two hours before the gun goes off. This allows your food to digest before you start the race and you will reap the energy benefits of this strategy.

Have your breakfast as soon as you wake up. A runner’s breakfast should be a low-GI meal such as rye toast with peanut butter and banana or porridge oats with some honey drizzled over. For great race day breakfast ideas, check out this article. Some athletes also like to drink an isotonic drink before the race-this is a good idea to start the race fully hydrated.

FUELLING DURING A MARATHON

During a marathon, the best advice you can give is to eat before you feel hungry and drink before you become thirsty. Scientifically, your body can only store 2,000 kcals of glycogen, you, therefore, need to replenish these stores to keep going.

A good rule of thumb is to eat every 45 minutes, but in colder climates, you can shorten this to 30 minutes as your body will use extra energy to keep you warm. A golden rule is to fuel every 45-60 minutes during a long run, with around 30-60 grams of carbohydrate (120-140 calories) per hour. This can be in the form of a large banana, energy gels, or bars such as the LaraBar. During your long training runs, you should experiment with different sources of fuel to find out which works best for you.

Caroline’s Top Tip: Don’t introduce new fuel on race day. As appealing as the watermelon at the checkpoint might look-it can wreak havoc with your tummy and cost you your marathon.

AFTER LONG RUNS OR RACES