Oct 6, 2007 7:20 am US/Central
Optimizing Your Diet For The Marathon
(CBS)
What To Eat Before The Marathon • Go With What You Know - Follow the Number One Rule in Marathoning "Nothing New" Race Weekend
• Pre-Race Dinner go with foods that have worked well in your training
--Foods that are high in carbohydrate, include lean protein
--Rice, chicken and veggies
--Pasta and chicken
--Eat normal portion sizes, avoid over eating
--Avoid spicey or new cuisines that might upset your stomach on race day
--Avoid foods high in fat and fiber
--Use the salt shaker to top off sodium stores
• Pre-Race Breakfast
--Eat foods practiced in training
--2-3 hours before the race start [5-6am]
--Foods that are high in carbohydrate and low in fat, fiber
--Foods that are easily digested to top off carbohydrate stores in muscles and liver
--Toast, peanut butter, banana
--Oatmeal and raisins
--Coffee- if used in training, okay to use on race day
Fuel During The Marathon • Go With What You Know
• Hydrate with Gatorade Endurance about a cup every 15-20 minutes
--Replenishes electrolytes lost in sweat and carbohydrates
• Take Gels at aid stations and dilute with water
--Take at practiced intervals
Speedy Recovery After The Marathon
• Recovery begins the minute you cross the finish line
• Keep walking to gradually cool down and avoid fainting
• Within 30 minutes of finishing, refuel with carbohydrates + lean protein and salt.
--Whole Foods will have plenty of food to refuel at finish line
--Salted pretzels, pizza, even chocolate milk
• Sip fluids throughout the day and monitor the color of your urine.
--Should flow like the color of lemonade
• Take an ice bath to reduce muscle soreness and inflammation
• Schedule a massage 3+ hours post marathon.
From Coach Jenny Hadfield, training consultant for the LaSalle Bank Chicago Marathon.
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