Marathon Preparation and Carbohydrates
Training for a Long Distance Race Requires a Carbohydrate Rich Diet
Jan 29, 2009
Runners training for a marathon should make sure their bodies are properly fuelled by eating diets rich in carbohydrates. An adequate carbohydrate intake in the days preceding the race can have a big impact on performance and general well-being.
Carbohydrate Intake the Week Before the Marathon
The week before the marathon is the time to really pay attention to topping up the body’s fuel supplies. Carbohydrates are stored in the form of glycogen in the muscles and liver, and this glycogen will act as vital energy reserves during the race.
Plenty of complex carbohydrates such as bread, pasta, rice, potatoes, cereals, vegetables and fruit should be eaten in the days leading up to the marathon, and these types of foods should make up about 65% of the diet. There is no need to be afraid to have carbohydrate rich snacks in between meals.
Eat a Carbohydrate Rich Meal the Night Before the Marathon
The evening meal the night before the marathon should be substantial, and packed with carbohydrates in order to maximise glycogen supplies. For example, skinless chicken breast, a large portion of pasta, lots of vegetables, a fruit smoothie and a low fat yogurt is a good meal choice.
It is important to go easy on the fibrous, whole grain carbohydrates at this time, because these take longer to digest and convert to glycogen. Marathon runners should stick to foods they know they can stomach. The last thing they need is to feel uncomfortable on the day of the marathon because of something they ate.
The Pre-Competition Carbohydrate Breakfast
A light carbohydrate rich breakfast should be eaten 2-3 hours before the start of the marathon. This will top up blood glucose levels and provide energy with which to begin the race. Good examples include porridge, toast with jam, or pancakes with maple syrup. It is wise to include a ripe banana and a drink, such as an isotonic sports drink, fruit juice or a smoothie.
If it is needed, another light snack, such as cereal bar, can be eaten 1-2 hours before the race begins. It is a good idea to experiment with different meals during training, to be sure what types and amounts of foods can be tolerated before going on a long run.
Carbohydrate Intake During the Marathon
Glycogen reserves will start to run low in the last few miles of the marathon (about 18 miles into the race). This is known as ‘hitting the wall’, when feelings of tiredness kick in because blood sugar levels drop. This can be helped by consuming a carbohydrate rich breakfast before the race, but also by having carbohydrates during the race to top up fuel reserves.
Regularly taking sips of an isotonic sports drink (not an ‘energy’ drink that is high in sugar) will help to address this imbalance. Some runners also find carbohydrate gels or jelly sweets helpful. (Again, these should be tested during training runs to ensure they can be tolerated.)
Carbohydrates After the Marathon
For approximately 2 hours after the marathon is finished, the muscles and liver will be more receptive to glycogen uptake, due to the secretion of an enzyme called glycogenase. Some carbohydrate rich food or drink should be consumed during this time. This will aid recovery. (This should also be done after each training session.)
For more information about nutrition when training for a marathon, read What is a Good Diet for Marathon Training?
Resources:
- Runner’s World. "Carbs on the Run." (Accessed 5th October 2009)
- MarathonPal. "Diet for Marathon Runners - Carbohydrate." (Accessed 5th October 2009)
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