Marathon Training needs a well
thought out plan, so does Marathon Nutrition!
It is exciting that there is only 3 months left before
Race day! Is your marathon training in progress? It is vital
to have a nutritional plan to facilitate your training!
Nowadays, many endurance athletes such as marathon runners
and ironman triathletes have become increasingly aware of
the glycemic index (GI) of foods taken during training and
on race day so that marathon nutrition needs a schedule
too, thereby enhancing endurance as well as performance
on race day.
Pre-race Nutritional Plan
Carbohydrate (CHO) is the fuel for our bodies. Marathon
training burns lots of carbohydrates. A runner can store
about 1800 calories worth of CHO in their muscles, blood
and liver, of which they consume an average of around 110
calories per mile. Some runners may "hit a wall" during
the race as the amount of CHO will be depleted at about
20 miles.
The glycemic index provides a way to rank foods rich in
carbohydrate according to the glucose response following
their intake. Consumption of low GI foods tend to keep the
glucose level stable, which give a steady supply of energy
whereas high GI foods make blood glucose soar and causes
your body to release insulin that plummets your blood glucose
and thus increases the rate at which the muscles burn carbohydrates.
Eating low GI foods for the few days before an endurance
competition can fill the muscles to maximum with stored
sugar and stablize the glucose levels, thus increasing endurance.
This is supported by a study from Loughborough University
in England to ensure athletes benefit from a low GI pre-competition
meal during competition lasting for more than a few hours.
That is why eating low GI foods are good during the training
period. It is also good for health and weight control.
The Glycemic Index for a list of
foods (GI)
|
|
| High GI |
Glucose
Corn flakes
Cocopops
Instant mashed potato
Baked potato
Sport drink
Jelly beans
White bread
Whole meal bread
Weetbix
Watermelon
Honey
Rice, low amylose |
97
84
77
83
85
95
80
70
69
70
72
73
88 |
|
| Moderate GI |
1 minute-oats
Muesil flake cereal
Muffins, cake style
Soft drink
Rice, high amylose
Arrowroot biscuit
Ice cream
Ripe banana
Mangoes
Orange juice
Sucrose
Porridge |
66
68
62
68
59
66
61
52
55
57
65
61 |
|
| Low GI |
Mixed-grain bread
All-Bran cereal
Milk
Flavored yogurt
Chocolate
Unripe banana
Apple
Orange
Pasta
Baked beans
Kidney beans
Red lentils
fructose |
45
42
27
33
49
30
36
43
41
48
27
26
23 |
|
| Source: Foster-Powell & Miller,
1995 |
Marathon Race Day Plan
Having a pre-race breakfast is a must before you go to
the start! It is the last opportunity to top up your liver
glycogen stores and fluid levels. A light meal like a couple
of pieces of toast and a drink not only tops up your glycogen
levels, but also prevents gastrointestinal problems which
may be caused by having a big meal. Moreover, fluid supplements
cannot be ignored because it provides a quick easily digested
alternative to solid food and thus can be transformed into
quick energy.
This is the time to eat high GI foods during your race.
Such moderate and high GI foods as sport drinks and ripe
bananas can give you a fast recovery rate and energy in
a short time in order to boost your performance. Furthermore,
liquid supplements help you to prevent severe dehydration
in hot weather.
Post-run Nutrition Plan
High GI foods are vital after your marathon because it
is easily digested, help restore your glycogen and recover
your energy. A study with cyclists show that eating high
GI foods increase the glycogen stores twice as much as eating
the same amount of low GI foods.
Remember, get ready! Here's hoping you can perform
your best at the Standard Chartered Hong Kong Marathon 2008.
**Note: This is for your reference only as the bodies'
functions of each individual is different. Consult your
doctor or dietitian for professional advice on sports nutrition.
Special thanks to this professional advice provided by
Ms. Susan Chung, who is the Sports Nutritionist of the Hong
Kong Sports Institution.
