5 Top Nutrition Tips for Marathoners
By Kenton Delisle
More and more British Columbians are checking "run a marathon" off
their bucket list. Last year, over 14,000 runners participated in the
BMO Vancouver Marathon and this year organizers are expecting more
than 15,000.
These thousands of athletes likely know that nutrition is a key
component of achieving success on race day. However, there may be a
few nutrition tips the average marathoner may not know, such as the
benefits of having dinner for breakfast to stock up on carbohydrates
and protein or recovering from your run with a glass of chocolate milk
to restore glycogen levels.
Below are the top five nutrition tips for runners training to complete
the 42.2 km/26.2-mile challenge, according to Registered Dietitian,
Kenton Delisle.
1. Pre-race meal - It is recommended that endurance athletes eat
two to three hours before any race. Choose foods high in carbohydrates
and low in fat. Fat takes longer to digest and may lead to discomfort
if eaten close to strenuous activity. Examples of good pre-race meals:
- Cereal, milk, fruit, toast
- Yogurt, bagel, fruit
- Toast, egg, milk
- Small portion of pasta with tomato sauce
- Soup, sandwich with lean meat, milk
2. Carbohydrates - As you run, you use up the glycogen in your
body. Depleted glycogen stores lead to reduce endurance, fatigue and
exhaustion and delayed recovery. Eating carbohydrates is the only way
to maintain and refill muscle glycogen stores, getting you ready for
your next training run. Athletes should be replenishing their glycogen
stores after 60 minutes of strenuous exercise by eating or drinking
foods and beverages high in carbohydrates. Examples of foods high in
carbohydrates, which are good to eat during exercise:
- Banana
- Bagel
- Granola bar
- Dried fruit
3. Hydrate - Fluid's most important role during activity is
regulating body temperature. We sweat to remove heat generated by
active muscles. Heavy and prolonged sweating can lead to dehydration,
which is a major cause of fatigue and poor performance, as well as
delaying recovery after exercise. The recommended daily fluid intake
for woman is nine cups (2.2L) and 13 cups (3L) for men, and that's
before additional fluid needs due to activity and/or warm weather. Be
sure to hydrate before, during and after exercise.
4. Protein - Protein builds, repairs and maintains muscle tissue.
While those involved in endurance or strength training have an
increased requirement for protein, you'll be covered if you follow
Canada's Food Guide. Eating Well with Canada's Food Guide has generous
allowances for protein that covers even the highest protein needs.
Sources of protein include:
- Lean meat, fish, poultry
- Milk, cheese, eggs
- Legumes, grains, nuts, seeds
5. Post race - Refueling after exercise, ideally within the first 30
minutes, is key in helping your body recover and prepare for the next
workout or competition. Research shows that a beverage containing both
carbohydrates and protein, and in an ideal ratio as found in chocolate
milk, can be more effective at increasing next-workout performance
than a conventional carbohydrate only sports drink. Chocolate milk
includes the right mix of protein and carbohydrates to repair and
refuel exhausted muscles, plus it is almost 90 percent water and
contains electrolytes, such as potassium and sodium, to rehydrate and
help replenish what's lost in sweat.
Kenton is a former competitive athlete who has worked with athletes
providing nutrition training. He is a Registered Dietitian and is
currently a Nutrition Educator for the BC Dairy Foundation.