May4 5/4/2010 9:47 AM
with Guest Blogger Jacque Maldonado, Kaiser Permanente Health Educator, Registered Dietitian, and Marathon Runner
I’ll never forget how invincible I felt the first time I drank Gatorade on a long run. It was as if jet fuel had been injected directly into my legs. That extra energy came from carbohydrates and electrolytes rushing into my depleted cells, and although that was 20 marathons ago, not much has changed in the simple fact that our bodies need to be fed during endurance events.
Your race day nutrition strategy (or lack there of) has a significant impact on your race performance. Here are some tips to help fuel your quest for a successful run:
Pre-race week: Increasing your intake of carbohydrates (fruit, starchy vegetables, nonfat milk or yogurt, and grains) will increase the amount of glycogen (carbohydrate) stored in your muscles. Increasing your salt intake will help your body hold on to more water—keeping you well hydrated.
Pre-race day: Cut back on fiber (found in the skin of plant foods), fats, and spices. Try to consume small, but frequent meals.
Race morning: Eat the breakfast you have found effective on your training runs at least 2 hours before the race start. Some marathon runners consume a gel with water right before the start, but do this only if you have tried this on long training runs. Drink at least 12oz of water or Gatorade that morning so your urine is the color of straw.
Mile 1-7: If you ate breakfast and started the race well hydrated, your body doesn’t need much in the first hour unless you have determined otherwise in training. Gatorade and water will be served at aid stations every 2 miles on both full and half marathon courses.
Mile 8-22: After your first hour, your muscle glycogen levels are dropping and by 90 minutes they may become depleted. To avoid this, start consuming carbohydrate by drinking Gatorade or sport gels, bars, cubes, or beans with water at each or every other aid station. How much depends on each individual. In general, shoot for 30-60 grams of carbohydrates each hour. Small amounts of protein may also be helpful. Gatorade will also replace the electrolytes you are losing in sweat. This is even more important on hot days and for heavy sweaters.
Mile 22-26: After 3 or more hours of running you may get a boost in energy by consuming caffeine. As a central nervous system stimulant, caffeine can give you a mental kick so you don’t feel as tired. Too much caffeine however may be harmful so take small amounts only if you have tested this in training. Your main source will be caffeinated sports gels.
Post-race: Your race if over, but your nutrition plan is not. It is very important to replenish your depleted stores. Eat something in the first 30 minutes then consume a real meal within 2 hours of your finish. Include both carbohydrates and protein while continuing to drink electrolyte-fortified drinks.
Tummy trouble? If you had stomach problems (bloating, cramping, sloshing) try to determine what went wrong. Most common reasons include: dehydration, consuming something new, or not practicing nutrition in training.
If you have questions, please post a comment and I’ll be sure to respond.
-Jacque
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