Gas a Marathon

Whether or not you might be coaching for a marathon or another endurance occasion this season, you’ll must have a well-rehearsed fuelling and hydration plan if you wish to carry out to your greatest skill and keep away from diet mishaps.

The most typical diet challenges you’ll face when coaching for a marathon embrace dehydration, overhydration, operating out of vitality, overheating, cramping and intestine issues. With this in thoughts, listed below are some easy ideas that will help you keep away from these widespread diet pitfalls.

Coaching runs might be helpful for working towards your race diet. Trial completely different meals and drinks, quantities and timings throughout coaching to pinpoint what works for you (and what doesn’t).  Doing it will assist keep away from intestine issues on race day.

Carbohydrates ship vitality to muscle mass quicker than fat however are saved in a lot smaller quantities – about 500g, not sufficient to gasoline 26.2 miles – so that you’ll must high up blood glucose with carbs at common intervals throughout lengthy runs.

Many runners want doing their lengthy runs early within the morning, particularly on the weekend. If that is you, then prioritise carbs in your meals the day earlier than to make sure you have loads of glycogen in your muscle mass. Its fantastic to skip breakfast if you would like, however have a small pre-run snack 15- half-hour earlier than you set off – good choices embrace a banana, a slice of toast or a bagel with honey or peanut butter.

In the event you discover it exhausting to eat strong meals earlier than your run, attempt a sports activities drink, diluted fruit juice or a smoothie – it will guarantee hydration in addition to carbs to keep up blood glucose ranges.

Intention to do two or three lengthy runs utilizing the identical fuelling schedule you intend to make use of within the race. Simulate race-day situations so far as attainable, utilizing the identical meals and drinks and practise taking them on the frequency you anticipate through the race. Making it as practical as attainable will assist guarantee there gained’t be any surprises on race day.

You’ll additionally must practise ingesting on the transfer from cups or bottles. This will likely really feel tough or uncomfortable should you’re not used to it so begin with small quantities and steadily construct up. Test prematurely what’s accessible on the course and the place the water stations can be so you possibly can observe with the identical merchandise (if you wish to) and plan the place to refuel.

Whichever carbs and drinks you select, begin fuelling 45 – 60 minutes into your run. Intention for 30g carbs / hour should you’re anticipating a end time > 4 hours; 60g/ h for a < 4-hour end time or 90g/ h for a < 3 hour end time. Good choices that serve up 30g of carbs embrace one giant banana, 500ml of an isotonic sports activities drink, one fruit + nut bar, or two Medjool dates.

So as to begin the race with a full tank of gasoline, you’ll want to extend high-carb meals within the days earlier than the race. That is known as ‘carb-loading’ and might be achieved by a coaching taper for two – 3 weeks main as much as the race along with a rise in carbohydrate consumption for the ultimate 2 – 3 days. Good sources of carbs embrace oats, rice, potatoes, candy potatoes and pasta. Fats and protein ought to be lowered to permit for a rise in carbs.

Nonetheless, carb-loading doesn’t imply consuming as a lot as attainable. In the event you over-load, then you definitely threat feeling bloated and torpid on race day. In case you are liable to intestine issues, then chances are you’ll want to restrict your consumption of fibre through the 48 hours earlier than the race.

Make your final huge meal at lunchtime, not late within the night, then a smaller meal no less than 2 -3 earlier than bedtime. It will guarantee sufficient time to digest your meals, so that you gained’t really feel bloated on the morning of the race. Good choices embrace a easy pasta dish, rice with rooster or beans or jacket potato with hummus or tuna. Keep away from any new or untried meals or meals mixtures in case they upset your abdomen.

Intention to have your pre-race meal 2 – 4 hours earlier than the occasion. The purpose is to top-up carbs to make sure your liver glycogen shops are full earlier than the beginning. Porridge or in a single day oats with bananas, granola with fruit, or toast with jam are all nice choices. Stick with what you usually eat earlier than a long term, nothing new. Drink loads of fluid to make sure you are hydrated (your urine ought to be pale yellow), then sip as wanted.

In the event you skipped your pre-race breakfast or really feel hungry, then consuming carbs shortly earlier than the beginning will present vitality for the primary a part of the race. Nonetheless, this isn’t important. Intention for 20 – 30 g carbs with water – this may very well be a banana, sports activities drink or bar.

Replicate the technique you’ve got constructed throughout your coaching runs. Nonetheless, be ready to adapt if situations change. For instance, whether it is hotter than anticipated, you’ll must drink extra; if intestine issues come up, then chances are you’ll want to chop again on carbs. Bear in mind, don’t attempt any new merchandise on race day in case they don’t agree with you.

Make sure you rehydrate over the subsequent few hours by ingesting water or sports activities drinks. Eat loads of carbs and protein to assist muscle restoration – plus some fruit or veg for his or her antioxidant advantages. When you’ve carried out that then, supplied you’re not planning on operating one other marathon the subsequent day you’re free to eat no matter you fancy!

The Full Information to Sports activities Vitamin, ninth version is the definitive sensible handbook for anybody wanting a efficiency benefit. This totally up to date and revised version consists of steerage on:

• maximising endurance, power, efficiency and restoration
• the preferred sports activities dietary supplements
• relative vitality deficiency in sport (RED-S)
• hydration methods
• diet for masters athletes, younger athletes and plant-based athletes
• diet preparation for competitors
• intestine well being and how you can keep away from intestine issues throughout train