The Austin Marathon is almost here. Let the countdown begin. These final few days before Sunday’s race are absolutely crucial to how well you will run. What you eat and drink in these last days will be a significant factor in determining your marathon success.
Here are some useful hints:
1.Carbohydrate-loading means more than just stuffing yourself with pasta at every meal. Proper carbo-loading means fueling your muscles without eating too much or too little and without upsetting your digestive system.
2. Eat your normal carbohydrate-based training diet. Don't dramatically change your diet. By running less in this final week, you will give your muscles the opportunity to get fully fueled with the carbs that you would otherwise burn off when running.
3.You’ll probably gain a little weight this final week. Don't worry about it. You are running less this final week which means you’re burning less fuel. If you’re doing everything right, you should gain about two or three pounds which indicates your muscles are properly carbo-loaded.
4. Because you are running less this week than normal, you may become constipated. If this is a concern, eat such fiber-rich foods as bran cereal, whole grain breads as well as bagels, fruits and vegetables.
5. If diarrhea is a concern due to pre-marathon nervousness, stay away from fiber, whole grains and excessive fruits, vegetables and juices.
6.Include a little protein in your diet.Your body needs some protein on a daily basis to build, protect and repair your muscles.
7.Don't try any new vitamins, special supplements or magic energy drinks before the marathon. They won’t help.
8. Be sure you are drinking plenty of fluids all week. Your urine should be clear and you should have to urinate every two to four hours. Keep a water bottle handy at all times this week.
9.If you haven't already done so, taste-test PowerAde which is the sports drink that will be available at all aid stations during Austin.
10. On Saturday, have a hefty carbohydrate-based lunch and normal portions of a time-tested carbohydrate-based dinner. Top it off with a bedtime snack, particularly if you will be unable to tolerate much food on marathon morning.
On Marathon Morning
Two or three hours before the race, eat a light, easily digestible breakfast. Choose from cereal, bagels, oatmeal and a banana.
Drink extra water up to an hour before the 7 a.m. start.
Drink another 10 ounces right after your last portajon stop before the start.
During the Marathon
Regardless of the temperature, drink about eight ounces of PowerAde and/or water every 15-20 minutes during the marathon. That’s at least two cups.
Maintain a normal blood sugar level by consuming 100 to 250 calories of carbohydrates every hour after the first 60 minutes of running. Slower marathoners can likely tolerate more. Use energy gels, Gu packs, Shot Bloks or PowerAde for quick, easily digestible carbs. If you intend to use energy gels, carry them with you.
After the Marathon
If you’re hungry, eat whatever sounds good. You earned it. Many marathoners crave Mexican food. Just be sure to eat some carbs along with it (potato, bread, rice) to refuel your severely depleted muscles.
If you feel nauseous, have some brothy soup; the salt might help you feel better. Or try ginger ale or a cola with some saltines or other simple foods. Force fluids, until you have to urinate.
If you plan to celebrate your marathon with beer or wine, first drink plenty of water.
