Marathon Training and Changes in Nutrition
Nutrition ! This is a hot topic and one of the most important elements in a marathon plan. While some take logical and balance decision, not always is easy to find the correct way to fuel for a marathon, or to figure out what to eat during the training phase, before the race, during the race and after the race.
This is a wide topic and while trying to figure out what we should eat, we can be confused and overwhelmed of knowing if we are doing it right or not.
But on the race day, is when we will see the results of our nutrition, which goes far back one week before the race. A good nutrition goes from the beginning and as we increase the intensity, volume and frequency of the training we need to look deeper to what we eat and make some changes, and sometimes some sacrifices.
Before going into more details, we need to understand what happens in our body and what are the results of nutrition during the race in regards of performance.
“ Roughly three out of every four participants in any given marathon cover the second half of the race at least two minutes slower than the first. Many runners slow down even more dramatically after the 20-mile mark, where the wall traditionally hovers. By contrast, less than one in 10 half-marathon participants slow down by a comparable amount, and in races shorter than 13.1 miles hitting the wall is a rare occurrence.” Read more at http://running.competitor.com/2013/11/nutrition/the-new-rules-of-marathon-nutrition_67841#2OzJdPriiqzy5JL2.99
The most common cause of hitting the wall is muscle glycogen depletion. Glycogen, a fuel derived from dietary carbohydrates, is stored in relatively small amounts in the muscles and liver, where it waits to be delivered to muscles via the bloodstream in the form of glucose. Most runners have enough glycogen in their bodies to run 13.1 miles at a good pace. But the marathon is fundamentally a metabolic challenge. Read more at http://running.competitor.com/2013/11/nutrition/the-new-rules-of-marathon-nutrition_67841#2OzJdPriiqzy5JL2.99
For that, pacing is important, increase your capacity to store glycogen and improve your running economy and fat-burning capacity, enabling you to burn through stores at a slower rate but that not all, and proper nutrition is the key.
In this point, regarding nutrition, this will varies widely, depending on your nutritional habits, like if your are vegetarians, or if you are restricted to eat certain foods. Here I am describing my personal experience with nutrition and the adjustments I have made to have good performances in the races. Also in this field there are many old and new theories and there can incur in some controversy.
In my experience nutrition has become an important part of my training plan. I have been for more than 13 years, and start running marathons 5 years ago, during the first marathon I had important lessons regarding nutrition.
But back back then I was not really experienced with long distance running, meaning distance no more than 10k or 21k distances and it had some consequences.
Nutrition for a marathon needs to be more selective and to be seen more in details. Is not the same training for a 10k than for a marathon, but many people just do not do the proper adjustments, as it happened to me.
My first marathon went not so bad, but also not so well and I hit the wall in the 38 km, but I managed to finished in 3hr 30min, from there it was all about learning and experimenting on what is best and what is not. It took me couple of years in order to find a balance and to what to eat and how to prepare for a marathon.
There are different phases of nutrition:
- Nutrition while training for the marathon, meaning, the nutrition that you will have day by day, week by week to build a healthy body.
- Overall nutrition while training, from having a race set up, until it is run.
- Long runs nutrition
- Pre-race nutrition
- During the race nutrition
- Post-race nutrition
Some personal FACTS
When training for a marathon, nutrition starts right the way. You want to start building a good base of nutrition, that will helps you out at race day.
- Little by little, as training start to intensify, start to increase the carbs loading, all is going related to the effort and the volume of the training, the more kilometers per week, there more I will start to increase little by little, and specially long runs. Long runs should be treated almost as a race day in terms of nutrition, you want to finish the long distance stay ans still.
- The nutrition includes balanced meals, one important here to note, is that I have never had weight troubles, plus I do not like so much sweets, so that help me a lot. In this matter, then a balanced mixed meals includes a variety of foods, ranging from lots of fruits, vegetables, meat, grains.
For example, at breakfast, depending where I am , can be - 2 to 3 eggs, milk with some cereal and 1 or 2 bananas and coffee. Over the weekend I may have some pancakes, juice and so on, it all about balancing.
Some snacks ca be almonds or some nuts, but I usually fine with no snacks, I am kind of strict in that way and try to get all I need during the main meals.
For Lunch I may have some protein, veggies, soup, fruit, water, no soda nor any sweet drink.
For dinner, sometimes if I have trained hard, I may have a heavy dinner including a good intake of proteins, to regenerate muscles eggs again, jam, some bread, it all depends, but again, it all about balancing, and I know that for some people late diner can be too much, but I am very just to it, and I really to eat something at night.
Supplements or complements, depends on what you need I took some time to time, not always, Vitamin B12 for example has helped me a lot, along with some others that has a wide mix of vitamins, also proteins shakes help after a hard training.
Carbs intake
Take-Away Tip: The amount of carbohydrate a runner needs to handle his or her training is tied to the amount of training he or she does. Use this table to determine how much carbohydrate to include in your diet.
Average Daily Training Time(Running and Other Activities)Daily Carbohydrate Target
30-45 minutes3-4 g/kg
46-60 minutes4-5 g/kg
61-75 minutes5-6 g/kg
76-90 minutes6-7 g/kg
90 minutes7-8 g/kg
>120 minutes8-10 g/kg
Read more at http://running.competitor.com/2013/11/nutrition/the-new-rules-of-marathon-nutrition_67841/3#ERjkpjMi28sopubx.99
For all this, the step number one is to plan a race, once you are in, you need to start panning. Check how is the weather, also weather takes a big part, for example if you are running in a humid place, hydration, is crucial, and you need to start it even before. If it hot an dry, if it is going to be cold, then a carbs will play an important roll.
Another important thing to mention, is alcohol intake, there is a lot of discussion in this matter, for sure is better to decrease the alcohol intake if you want to get better, of course some soaicl drinking will not hurt, but as anything else, all in excess does not have a good outcome.
A WEEK BEFORE
This week is key to have a pleasant experience, you must increase your carbs intake, protein intake, and REST. Also avoid drinking alcoholic beverages, maybe a couple of beers, wont but do not abuse, more than that may cause dehydration during the race and you will suffer.
THE DAY BEFORE
- Carbs intake, but not that late. Some races now offer pasta dinner, of course like an extra in the price, but is worthy to go, you will meet fellow runners and have a good time, but do not it very late. At this point what is done is done, and what is not, is not, so you cannot fix mistakes last minute time and stick to your plan.
- Stay hydrated
- Rest and stay out of your feet
PRE-RACE
What I usually take is:
- 1 shot of espresso
- one egg
- oatmeal
- 1 banana
- a bit of a protein bar
- water
- bread with peanut butter
One thing I learned pretty well while running at college, is to always have breakfast before a race and even before any workout. In the past I used to run on empty stomach, but eating before has helped me to boost my performance.
DURING THE RACE
- One energy gel, every 10km if needed, for some people this will be too heavy, you must practivce at the longs runs to take this kind of gels, if you already know that you won’t diggest them properly, avoid them. Now there are several options in the market to replace the energy gels.
- a sip of water in almost all water stations, if the weather is hot
- something to eat during the race, if neede it, like a bit of pretein bar, or some other sweets
POST-RACE
Here is important to have something to eat, if possible almost right away. In 2015 at Boston Marathon, after the race they were giving some Protein shake, that was it, it helped me a lot to recover much more faster, that was the first time I took something like that right away a race.
After that, you are free to eat whatever you want, you deserve it. ! and cheers with some pints of beer !
A helpful Check list, which I have dine it my self before a marathon:
A Helpful Checklist
Weeks Before
Study the course, the nutrition on course and develop a plan.
Practice practice practice: Train with your race nutrition plan, train with the drinks on course, train with gels or whatever you will use.
Practice your breakfast plan and also the meal plan the night before. Find out what works best for you.
Make a reservation for dinner the night before at a place that you know is good. Don’t wait till the last moment.
Days Before
Buy your race nutrition, don’t wait till the last moment.
Increase your carbohydrate intake by eating more carbohydrate rich (not just eating more).
Reduce fiber intake 1 to 2 days before the event if you often suffer from gastrointestinal problems.
Pre-Race Breakfast
Have your standard race breakfast that you have trained with 2.5-4 hours before.
Avoid high fiber, high fat and high protein foods.
Aim for at least 100 grams of carbohydrate.
Drink enough fluid and check that your urine color is light.
The Hour Before
Start your race fueling 5-15 min before the start (a gel with a few sips of water is an example).
During Your Marathon
Stick to your nutrition plan, but don’t stick to it at all cost.
Don’t experiment with anything new. Stick to what you have practiced.
Aim for 30-60 grams per hour.
Use sports drinks gels, chews, bars, depending on your personal preference. You can mix and match to achieve your carbohydrate goals.
Avoid high fiber fat and protein intake during the run.
Don’t overdrink, don’t under drink. Try to match our sweat loss or a little less. Some weight loss at the end (2% of your body weight is fine).
Don’t use excessive salt or electrolyte intake.