04 Aug Lunchbreak – Marathon Nutrition
Published : Sunday, 14 August 2011, 9:35 AM CDT
Rock ‘n’ Roll Half Marathon
Whether preparing for a race or an everyday jog, runners can maximize their workouts by choosing the right foods beforehand. One good meal the day before the marathon will not be the cure all, but the food choices that runners make just before racing will affect the outcome.
For the 2 days before the race, choose foods that you eat regularly so there are no surprises on race day. I recommend eating home as much as possible to keep on top of your intake.
Friday
Add an extra complex carbohydrate to any or all of your meals, preferably whole wheat, such as whole grain breads, a pasta salad, sweet potatoes, extra serving of rice, or a whole piece of fruit. Banana, apples, and pears are best. Because carbohydrates provide the body with energy and fuel, pre race meals should have an abundance of them without overload.
Saturday
Breakfast
Eggs with vegetables are a great choice for the nutritional punch; in addition, toast, breakfast meats, and orange juice are fine.
Lunch
Whole wheat tortilla wraps filled with rice, cheese, and spinach and topped with salsa are great! Add some tuna, chicken or tofu, and you are good for the rest of the day!
Dinner
Chicken or fish, if you don’t like either eggs or tofu are also a great choice. For sides I would do a brown rice and wild rice, steamed vegetables, corn on the cob, roasted sweet potato fries, or pasta.
Water at every meal!
A small meal can be consumed 2-3 hours before running.
A large meal should be eaten 6 hours before exercise, 10-12 hours before an endurance event.
This weekend’s Rock and Roll Marathon starts at 7:40, so you should finish dinner no later than 9 p.m., and try to get a good nights sleep.
Race Morning
You should wake up slightly hungry. A light breakfast by 5:30 AM is key for the full marathon, and since the half marathon starts at 8:30 those of you running the half should eat at 6:30 AM. Oatmeal, instant is fine, light Granola, yogurt, fresh fruit and a few hard boil eggs are a few suggestions, I really like peanut butter and rice cakes with coffee.
Liquids
You should get most of your liquid from water. Many people load up on sports drinks, smoothies and juices. Keep in mind these all add calories and you may feel fuller than you would like! Prior to the race, if you are going to have sports drinks, make sure you get use to the drink your race is providing, Rock and Roll will have cytomax.
What Foods and Drinks to Avoid Before a Marathon
Salt
There is conflicting information about consuming salty foods, as they can induce dehydration and discomfort. I recommend do not put any extra on your food, eat on the bland side.
Drink water with your dinner the evening before your marathon. Just sipping water when thirsty or at meal times will be sufficient to ensure that stay you hydrated for the big race.
Caffeine
Refrain from caffeine at night. If you are accustom to drinking caffeine in the morning, it is ok pre-race, about and hour ahead, extra coffee will not enhance performance, and you may feel jittery. If you don’t drink caffeine, do not start race morning!
Alcohol
I would refrain a few days before just to avoid any unnecessary dehydration, and the tendency for alcohol to make you sleepy can effect how alert you will be race morning. IF you must, Limit alcohol consumption to a single beer or glass of wine.
Additional Suggestions
Timing meals – Pre-run meals should be timed to allow for digestion and absorption.
Bring your own food for before and during the race. Never assume that the foods you like will be available at the starting line. Bring your last pre-marathon snack to the starting area and eat it between 20 and 30 minutes before starting. As always, this should be something you have tested before your long training runs and found to be a good, simple fuel. A high-carbohydrate nutrition bar or a wheat bagel can make a good pre-race snack.
The races all have tremendous support along the course. There is water, sports drink, food and medical tents the whole way through. Knowing that is reassuring and you can relax and enjoy the race.
Don’t overeat immediately after the race. Yes, completing a whole and a half marathon does burn a lot of calories, but replacing those calories haphazardly will result in less recovery for your muscles and your stomach. The finish line is stocked with fruit and bagels, and water. 1 to 2 hours later, eat a healthy, well-balanced meal.
Post-Marathon Recovery Nutrition
Bring your own food for before and during the race. Never assume that the foods you like will be available at the starting line. Bring your last pre-marathon snack to the starting area and eat it between 20 and 30 minutes before starting. As always, this should be something you have tested before your long training runs and found to be a good, simple fuel. A high-carbohydrate nutrition bar or a wheat bagel can make a good pre-race snack.
There is water, sports drink, food and medical tents along the course. Knowing that is reassuring and you can relax and enjoy the race.
As tempting as it may seem, when you reach the finish line, do not stuff yourself with food. Take a water and sports drink first, keep walking around to let your heart rate come down and your legs relax a bit. Then go back to the food tables where there are oranges, bananas and bagels. Take a little bite of each at first, and then walk some more.
Completing a whole and a half-marathon does burn a lot of calories, but replacing those calories haphazardly will result in less recovery for your muscles and your stomach. Easy on the food at the finish line, and then 1 to 2 hours later, eat a healthy, well-balanced meal.
Save the victory treats for dinner that evening after you have had time to rest.
Thanks to Patricia Greenberg for these great recipes.
Southwestern Wrap
Ingredients:
2 10″ soft tortillas, whole wheat
1/4 cup brown and wild rice mix
1/2-cup finely chopped spinach leaves
1/4 cup low-fat mozzarella or cheddar cheese
2 Tablespoons salsa
1 hard boiled egg, chopped
3 ounces tuna fish
3 ounces of chopped chicken breast
Directions:
Fill a whole-wheat tortilla with some or all of the ingredients, and serve.
Serves 2
Oven Poached Salmon
Ingredients:
2, 8 ounce salmon filets
1 lemon, cut in slices
1/4 cup vegetable broth
Directions:
Preheat oven to 350. Place fish in a shallow dish. Space a few lemon slices over the salmon, and fill the pan with the vegetable broth. Cover with aluminum foil and bake for 15 minutes. Remove from oven and cool before serving.
Serves 2-4
Baked Herb Chicken
Ingredients:
1 chicken, cut into 8 pieces
1/4 cup olive oil
1 sprig fresh Rosemary, or 1 teaspoon dried
Or
1 Tablespoon paprika
1 Tablespoon herb de Provence
Directions:
Preheat the oven to 350. Place the chicken in a shallow baking dish, and drizzle with olive oil. Sprinkle seasoning of choice on the chicken pieces, and bake for 45 minutes. Remove from heat and cool completely.
Serves 4-6
Sweet Potato French Fries
Ingredients:
2 large sweet potatoes
1 Tablespoon olive oil
salt and pepper to taste
Directions:
Preheat oven to 450, and line a cookie sheet with aluminum foil. Cut sweet potatoes French fry style, into 1/2 inch wide, long strips, and place spaced evenly on the cookie sheet. Drizzle with olive oil, and roast for 15 minutes. Remove from heat, and sprinkle a pinch of salt and pepper over the whole batch and serve.
Spicy Summer Pasta Salad
Ingredients:
8 ounces whole-wheat fusili pasta
1/4 cup sliced black olives
3 Tbs olive oil
1/4 teaspoon red pepper flakes
8 basil leaves, chopped
Directions:
Cook pasta to al dente, rinse and set aside in a large bowl, drizzle a little olive oil on top to keep from sticking together. In a separate bowl, thoroughly mix the olives, olive oil and red pepper flakes, and then combine with pasta. Top with tuna, chicken or fish of choice for a complete meal. Served chilled
Serves 4