Pre-race nutrition is essential to marathon and half-marathon success. Failing to eat the right foods the day before and the morning of a race won’t give your body sufficient energy to carry you through the finish line. However, with the proper nutrition (and of course proper training) you will enhance performance and have more energy longer. An added bonus: you will increase your chances of meeting your goals.
What to Eat Before a Marathon: Carbohydrates
The term “carb-loading” is often associated with simply eating as much pizza, pasta, and pancakes as one can handle. However, the science and purpose of storing carbohydrates pre-race is slightly more involved.
What is carb-loading? Carbohydrate loading is the practice of increasing the glycogen store in the muscles for future use. Carbohydrates are vital, especially for endurance events as arduous as half and full marathons, because they serve as your body’s fuel. When done properly, carbohydrate loading will enhance performance by releasing glycogen stores over a longer period of time.
How do I Carb-load? The following procedure, suggested by Matt Fitzgerald, coach, runner, triathlete and author of the 2006 book Performance Nutrition for Runners (Rodale, 2005), is a highly effective means of pre-marathon carb loading:
1. Prior to lunch on the day before the marathon do a very small amount of high-intensity running. Only 3-5 minutes is necessary. By slightly depleting the glycogen stores in the muscles, a runner's body becomes like a sponge, and is better able to store carbohydrates for longer periods of time.
2. Immediately afterwards, eat a lunch rich in complex carbohydrates: pasta, potatoes, rice, or pizza.
3. Ensure that all subsequent meals (dinner and breakfast) are also rich in carbohydrates. A good ratio for optimal nutrient in these meals is: 60% carbs, 25% fat, and 15% protein.
What to Drink Before a Marathon
Water: It is essential to stay hydrated the day before a marathon by drinking water. But don’t over don’t overdo it. Just sipping water when thirsty or at meal times will be sufficient to ensure that stay you hydrated for the big race.
Coffee: Coffee may be a great choice marathon morning. Caffeine is a particularly effective endurance enhancer. It has been found to stimulate the nervous system and reduce the perceived level of exertion. Here’s the catch: it only works when your body is not habituated to caffeine. If you plans to drink coffee the day of the marathon, it may be more beneficial to remove caffeine from the diet the week prior to the race.
But a another word of warning, if you has never been a coffee drinker, marathon morning is not the day to start. This beverage can act as a diuretic for some, so it’s best to practice with coffee throughout training if it will be used plan race-day.
What Foods and Drinks to Avoid Before a Marathon
Alcohol: Keeping hydrated also means staying away from alcohol. Just one drink can do enough damage to dehydrate your body the following day; it’s best to steer clear until after the race.
Fiber: Avoid eating a plethora of fruit, veggies, beans, or anything high in fiber. Foods high in fiber are likely to upset your stomach.
Unusual foods: The day before a marathon, it’s important that you eat and drink what you've practiced with during training, or what is consumed fairly regularly. The day before 26.2 is no time for experimentation.
After completion of the marathon: drink and eat up. You have lost a lot of precious nutrients during the race, so there is some catching up to do. But after working so hard, just relax, take in the moment, and enjoy the party.
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Melanie Simpson - Melanie Simpson is a current literature professor at Armstrong Atlantic State University in Savannah, Georgia. During her time as a high ...
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