Nutrition Tips for Marathon Runners
Marathons are a true test of endurance. They require strategic energy and fluid replenishment, both leading up to and during the race. Adequate nutrition is essential for boosting muscle strength and metabolic levels, as well as for avoiding excessive physical exhaustion.
Sufficient carbohydrate intake is important for maintaining your body’s glycogenic reserve and delaying fatigue. Although most experienced endurance runners are aware of this, those new to the sport may not know that it’s good practice to eat large amounts of carbohydrate-rich food in the days leading up to the competition. It’s best to eat high-carbohydrate, high-calorie foods for a couple of days before running.
Any diet that restricts calorie intake should always be avoided before running a marathon. Insufficient calorie intake can cause more muscle loss rather than fat loss, and can eventually result in an elevated body-fat percentage.
Stable blood sugar levels and sufficient glycogenic reserves are important for avoiding lower metabolic rates and higher body-fat percentages during the preparation stage. To achieve proper nutrition at this time, a sound approach is to increase your meal frequency. Adequate fluid intake, as well as small, frequent meals (three main meals plus two or three healthy snacks each day), will go a long way.
On race day, it’s important to consume a high-carbohydrate meal 90 minutes before the starting gun fires. As for fluids, 300-500 ml should be consumed two hours prior to the race, as well as an extra 120-240 ml taken five to 10 minutes before running. To protect your muscles and prevent exhaustion, make sure you’re taking in water and calories throughout the race, as well. There are many specialized energy bars and sports nutrition supplements on the market. It’s a good idea to find one that works for you, and consume around 25 g every 40-50 minutes. As you run, sip 120-240 ml of a sports drink (one that contains sodium and 6-7% carbohydrates) every 15-20 minutes.
This article was written by Beijing United Family Hospital's (BJU's) part-time nutritionist, Ms. Suiqian Liu. The Australian-educated and American-, British-, and Australian-trained physician specializes in pediatric nutrition, infant and children’s feeding and assessment of growth and development, pregnancy nutrition and health management, nutritional support and intervention of acute and chronic diseases, and ENPN.
Want to learn more about treating your body well as you train for your next big race? Read our physiotherapist Ying Swee Ong's tips about warming up and stretching before running.
Overdid it during your last training session? Ease up sore muscles with these tips.
Want to do some cross-training this fall? If you choose to hit the pool, make sure you pay attention to good swimming pool hygiene. More here.