While preparing for a marathon, a good training regimen is important and starts months ahead. In addition, a runner needs adequate nutrition to provide sufficient energy and foods that aid in recovery and fitness. It is also interesting to note that the number one reason for dropping out of a marathon is gastrointestinal problems, not injury (United States Olympic Committee). This goes to show the importance of sound nutrition and hydration while running.
1. Focus on quality: Avoid empty calories from junk foods, refined foods and carbonated beverages that come loaded with sugar. Clean up your diet and include fresh, whole foods that are calorie dense.
2. Whole grains: They are your primary source of fuel and give you that burst of energy or stamina. The important word here is ‘whole’. It is important you avoid refined flours. Replace these with whole wheat, oats and brown rice. Millets can be included such as- ragi, jowar and barley. Carb loading during and before a run will help maximize energy stores. Eating a high carbohydrate diet during the two days leading up to race day can improve performance time, decrease fatigue. It also helps boost mental and physical energy.
3. Lean protein: As you train, your body needs a good amount of protein to build muscle and repair damaged tissues. Include lean protein in the form of lean cuts of meat, fish, skinless chicken, eggs (contain choline that delays sports fatigue), dairy, pulses and legumes. Soak pulses overnight and cook with asafoetida to make them easier to digest.
4. Fruit and vegetables: They provide your body with antioxidants, vitamins and minerals that help to absorb and digest food efficiently, so it is utilized by the body for energy. The antioxidants fight free radicals formed by the extra intake of oxygen while running.
5. Timing and frequency of meals: This plays an important part during the training months. You should not run on an empty stomach, this will lead to underperformance. 30-45 minutes before you practise, have a healthy pre-workout snack (a handful of nuts, dates, raisins, figs) At the same time, running after a full meal could slow down your performance making you feel uncomfortable and lethargic. After eating wait for 60-90 minutes before you train again.
6. Try out a food or recipe during the training period and not a day before or on the morning of the run.
7. A light energizing snack is important before your training. This releases sugars slowly into your blood stream giving you energy that will last through the training session. Post training you can take a combination of whole grain carbs along with protein in a 3:1 ratio, e.g.- 1 slice of multigrain bread with 1 tsp. almond or peanut butter.
8. Since there is an overnight gap between your dinner and breakfast, your body is in fasting mode. You need to replenish this energy and start your day being well hydrated. Breakfast is very important for runners training for a marathon. Always ensure that you have a combination of healthy cereal, lean protein and healthy fat.
9. Before and during the run, drink water with ORS (Oral Rehydration solution) or tender coconut water. This will provide you with the right balance of electrolytes to keep you going. Mild dehydration (one to two per cent loss of body weight) will not hamper performance, so avoid over consuming fluids. Not only will it make you heavier, but also, you’ll risk diluting electrolytes, a potentially serious medical condition.
10. As you run, your body burns large amounts of calories. Depending on the duration of the marathon, after 90 minutes the body’s glycogen levels drop and you will need to replenish the carbs. At this time, you need carbs with a high Glycaemic Index. Yes, you read that right……High Glycaemic Index! This is because they get broken down quickly and are released into the blood stream for a burst of energy. You will need 30-60 g of carbs. This could include a large banana, a slice of white bread with a tsp. of jam or honey, a few pieces of dry or candied fruit or candy (sugar boiled confectionary)
11. After the run, you are both physically and mentally exhausted. Rest for a while and within 30 minutes after the marathon, have a small snack. This could include a glass of buttermilk with 1 tsp. of crushed flaxseeds along with a banana, a fruit and berry milkshake, smoothie or chocolate milk along with an energy bar or a slice of white bread. These options will help replenish the fluids and protein lost.
12. Magnesium (pumpkin seeds, almonds), Calcium (milk, yogurt, small cube of cheese) and Potassium (a few cubes of sweet potato, watermelon, banana, pistachios, raisins) are important minerals to prevent cramping while training and during the run.
With inputs from:
1. http://www.shape.com/blogs/ready-set-race/my-marathon-training-diet
2. http://running.competitor.com/2014/06/photos/photos-10-essential-foods-for-runners_11329
3. http://running.competitor.com/2013/06/saucony-26-strong/first-steps-in-marathon-training_77276
4. http://running.competitor.com/2013/08/nutrition/losing-weight-the-right-way-during-marathon-training_1421
5. http://www.livestrong.com/article/191974-marathon-runner-diet-plan/
6. https://www.bbcgoodfood.com/howto/guide/what-eat-when-running-marathon
7. http://www.runnersworld.com/nutrition/the-best-foods-for-runners/slide/15
8. https://runnersconnect.net/what-does-the-diet-of-an-elite-marathon-runner-look-like/
9. http://www.health24.com/Diet-and-nutrition/Nutrition-basics/Muscle-cramps-and-mineral-deficiency-20120721
10. http://www.livestrong.com/article/417443-vitamins-minerals-for-leg-cramps/
11. Schröder S, Fischer A, Vock C, et al. Nutrition Concepts for Elite Distance Runners Based on Macronutrient and Energy Expenditure. Journal of Athletic Training. 2008;43(5):489-504.
12. Wirnitzer K, Seyfart T, Leitzmann C, et al. Prevalence in running events and running performance of endurance runners following a vegetarian or vegan diet compared to non-vegetarian endurance runners: the NURMI Study. SpringerPlus. 2016;5:458. doi:10.1186/s40064-016-2126-4.