MARATHON SERIES: FUELING YOUR LONG RUNS. PRE RACE NUTRITION.

GOOD LUCK RUNNERS OF THE 114TH BOSTON MARATHON:

Average person stores 1500-2000 calories or energy in their bodies.

85% is stored in skeletal muscle as muscle glycogen.

10% is stored in the liver.

5% of volume is circulating around in the blood in the form of glucose. 

Energy is taken from the largest reserve first which is muscle glycogen.   Then from the liver and lastly the blood stream. 

BEFORE THE RACE:

Don’t give your body any surprises.  Consume familiar foods.  Drink water up until 90-120 minutes before the start of the race.  Give yourself a couple of opportunities to relieve yourself.  Again there are no magical foods to eat before a long distance event.  Below are some examples that should suit everybody who doesn’t have any dietary considerations.  Just have a big breakfast really.  Odds are you will be waking up around 5:30 or 6am and the race starts at 10:30am.  So the first meal should be when you first get up.  I would then have a smaller snack at 9am or so.  Here is what your morning should look like.

@ 5:30 – 6am:  Pancakes ( starchy carbohydrates ) with butter and syrup.  The fats from the butter will help slow the absorption of the carbohydrates.   A protein source like a couple of eggs will also aid in slowing absorption and satiety.  Start drinking water.

@  9:00 am:  Turkey on a wheat bagel or wheat bread or a power bar.    Stop drinking water after this meal. 

@ 10:30am:  RACE STARTS.     

  

If you are going to drink coffee then make sure you stay well hydrated.  Coffee is a diuretic.  I would recommend skipping the cup of joe for today.  BUT.  There is research claiming enhanced performance in male endurance athletes.  Studies in women endurance athletes is lacking at this point.(Van Sorenson and Graham 1998).

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