Fueling Up For Your Marathon

Reyna F

Thanks to everyone who attended my presentation on marathon nutrition. And special thanks to JackRabbit Sports for providing the fantastic space at the UWS store to host the event, and for donating NY Flyers Gear for the raffle give-away held at the end of the presentation. 

For those who attended (more than 30 Flyers!), I hope that the information will fuel you during your training and racing. For those who didn’t attend, here is some nutrition advice that will help you complete your training runs and races feeling strong.

Allison B Draws a Raffle Ticket from Reyna's Hat
For A Lucky Flyer Winner

Practice, Practice, Practice

Not only do you need to practice your running and to weight-train to strengthen your muscles, you need to practice your fueling routines. On your next long run, simulate race day. Wake up at the same time as you will need to for the start of your race, have breakfast, have snacks, and start your run at the same time as the race. Bring along fuel and fluids that you will need to sustain your running for the allotted distance. Write down what you ate and drank and how it made you feel. Make adjustments and practice your fueling plan again at your next training run.

Reyna F Presenting to Flyers

One Week Before the Marathon

During this period, you are tapering your running so you will be burning fewer calories and carbohydrates. That doesn’t mean eat less carbs. No, your body is going to need those carbs for the race. Do not change your eating habits (unless you are improving them!).

Carbo Loading

You have two choices, which I call the Basic Method vs. the Scientific Method.

The Basic Method doesn’t involve any math. Just keep eating what you are eating. Do not cut back on carbs. Your body will naturally store the carbs since you are using fewer during tapering.

The Scientific Method requires simple math. Consume 8-12 g/kg (3.6-5.4 g/lb) of body weight per day of carbs for 3-4 days prior to the marathon. Either way, you will gain weight. Don’t worry because it is water weight. You will lose all this weight on race day.

The Night Before the Race

Eat a carbohydrate-rich, low fat, low fiber meal at home. I don’t recommend going out to eat unless it is a place you trust where you can have something that is low in fat and fiber. You want to make sure you don’t wake up with stomach issues. Food poisoning the night before a race is not fun. Don’t eat too late at night because it may make it more difficult to fall asleep. Don’t have anything with caffeine after 2pm the day before your race because it will make it more difficult to fall asleep. Alcohol also makes sleeping more difficult. And no scary movies.

Race Morning Breakfast

Now it is time to eat your tested breakfast. This will be a low fiber, low fat breakfast. The amount of carbs you need is based on how long before the start of the race. The rule is 1 gram per kilogram body weight for every hour before the race start.

Race Day Carbohydrate Examples:

• Whole-wheat toast with 2 Tbsp. of peanut butter & 1 Tbsp. of jelly = 43 g
• 2 oz. dried apricots = 47 g
• 2 oz. pretzels with 2 Tbsp. of hummus = 49 g
• 1 cup Cheerios, 2 oz. fresh blueberries, 4 oz. skim milk and a medium orange = 52 g
• Banana/Peach fruit smoothie = 63 g
• 1 cup Instant oatmeal with 1 ½ oz. raisins = 77 g
• 2 x 6" pancakes with 2 Tbsp. maple syrup and 1 cup orange juice = 96 g

Hydration

Drink up but not too much. The amount you drink should also be tested before the race. Fifteen minutes before the start drink 7-10 ounces of fluid and consume 15-25 grams of carbs.  During the race, a general rule is to drink 5-10 ounces every 15-20 minutes. There are fluid stations every 3 miles with a choice of water and Gatorade G Series Pro Endurance Formula. The cups hold approximately 5 ounces.

Fueling During the Race

Approximately 30-60 grams of carbohydrates per hour are necessary for maintenance of blood glucose levels while doing endurance events. Specifically, consume 0.7 grams carbs per kilogram body weight. This can be in the form of GU, gels, bars, dried fruit, honey, Gatorade or other carbohydrate replacement drink.

Water vs. Gatorade vs. BYOF (Bring Your Own Fluid)

Unless you have raced with Gatorade in the past, don’t start trying it out at the race. However, Gatorade and other carbohydrate replacement drinks contain necessary carbs and electrolytes. If you drink Gatorade or another carbohydrate replacement drink, you may need fewer sources of carbs during your race.

Immediately After Your Race

Congratulations!!!! You finished!!!!

A carbohydrate intake of 1.0 to 1.5 g/kg (0.5 to 0.7 g/lb) of body weight during the first 30 minutes post-exercise and again every 2 hours for 4-6 hours to replace glycogen stores. Sports drinks are an easy way to rehydrate, replenish electrolytes (sodium and potassium) and get the necessary carbohydrates within 30 minutes of exercising.

Shortly after completion of exercise, 10-20 g of protein should be consumed to aid in muscle repair. At the end of the NY Marathon, you will receive a bag with a recovery drink, bars, pretzels, an apple and water. Eat and drink what you can from the bag. Your body will thank you later.

One Week After the Marathon

If you don’t plan on continuing to keep up the miles running, make sure you cut back on your calories unless you want to gain weight. And keep on fueling your body for mental and physical success. 

Now it's off to the races!

-Reyna F

Blogmaster's Note:  Reyna Franco is a registered dietitian, certified specialist in sports dietetics and a certified personal trainer.  She has a private practice on the UWS where she counsels athletes on sports nutrition and medical nutrition therapy.  For more information on fueling for marathons and beyond, feel free to contact Reyna at Reyna@reynafranco.com.  To view Reyna's website, please click here.