Tank upon time !

Nutrition advice for marathoners so that you never run out of power on the track

The body, I once read somewhere, is a vehicle for consciousness. A profound thought that helps us understand the importance of keeping the body in top shape—especially in the context of marathons. Whether you drive an SUV, a luxury sedan, a high-performance sports car or a vintage, if it's not been serviced and fuelled, you know it's unreliable for a long distance drive. Likewise, a wise runner knows that preparation is the key to completing a marathon. Preparation includes suitable training, sufficient rest and, not the least, proper nutrition.

Most runners focus a lot on training, while giving little importance to rest. However, nutrition—the fuel on which your body 'runs'—remains neglected. Here's where the similarity between your car and your body ends. You can fuel your car on the day of the drive, but you cannot do so with your body. Indeed, your body needs fuel throughout the training period and even after the marathon, during the recovery phase. A few tips on the nutritional basics can go a long way in helping a marathon runner.

Quantity:

You would never embark on a long journey in your car with half a tank, especially if you know that there isn't much scope for refuelling on the way. Similarly, when training, you need sufficient calories to avoid a breakdown. Training on an empty stomach is a strict no-no. Also, the importance of drinking adequate water cannot be over-emphasised. Just make sure you don't overdo it—how much fluid your body needs depends on how much you sweat. Also, sweating causes mineral loss, which a good sports drink can help make up.

Quality:

What you eat is as important as how much you eat. During the training period, you need more carbohydrates and proteins since you’re burning more calories. Go for complex carbohydrates such as fruits, brown rice, whole wheat bread and vegetables. They also give you high-quality fibre. On the days when you train with weights, a protein shake and a diet high in protein after your workout boost your efforts. Weight training without increase in protein intake does not build muscle but leads to weight loss. If you are a vegetarian, include pulses, milk, cottage cheese, soy milk and tofu in your diet.

On the race day

Your nutritional needs on the day of the marathon are different. You need foods that will provide you with instant energy. You must get enough rest the previous day and wake up early on the race day so that you can eat well. Take a light meal of mostly complex carbohydrates. Avoid consuming caffeine and alcohol. Don’t even think of fasting—it can be risky. Just before the race, you may want to top up your tank by eating a fruit like a banana or an apple.

During your race is the only time when you can turn to simple carbs —you may want to munch on some energy bars or candy for instant energy that comes in handy while running.

Post marathon

Immediately after the marathon, sip a sports drink and drink water to restore the lost fluids and energy. Once again, skip caffeine and alcoholic beverages—these dehydrate you further and also lead to other complications.

Last words:

A marathon is an endurance test for your body—to pass, your body needs an abundant supply of high-quality fuel, on time.

Blog written by:

Manoj Khatri, Editor and Publisher of Complete Wellbeing

DISCLAIMER:

All material on this blog is provided for your information only and may not be considered as medical advice or instruction. No action or inaction should be taken based solely on the contents of the blog; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. You should always consult a doctor before undertaking any diet or exercise program or any health tips.