JOHN: Rocky, how are expert marathons able to run like a car without getting tired ?
ROCKY: Right nutrition with strict exercise schedule are very important in this case.
JOHN: Can you give me some tips ?
ROCKY: I have recently read the Stephanie Bouquet’s article. She has really given some great tips about; before, during and after marathon diet.
JOHN: Who is she ?
ROCKY: Stephanie is a Board Certified Specialist in Sports Dietetics — an impressive credential earned through the American Dietetic Association that requires extensive training in the field of sports nutrition.
JOHN: What are her suggestions ?
ROCKY: She says that Athletes like you need a carbohydrate diet every day to fuel muscles. This prevents “chronic glycogen depletion” (glycogen is the readily available energy for working muscles).
ROCKY: And the focus is on high fiber sugars and starches like fruit, vegetables, and whole grains. Low-fiber candy, fruit juices, sports drinks, sports gels and bars provide the same carbohydrate “fuel”, but nutritionally they are not the same.”
JOHN: What should be the diet during closing days ?
ROCKY: The closer you get to race time, however, the more you need to rely on easily-digested (low fiber) carbohydrates, she explains. “When running, the stomach is getting jostled around, so you don’t want to give it fuel that will sit there too long and make you uncomfortable.”
JOHN: What to do on the morning of the race ?
ROCKY: You can have a half of a plain bagel with apricot jelly and a banana. If it is a really early morning race (the Big Sur marathon starts at 6:45 a.m. and participants have to hit the shuttles at 4:15 a.m.! ), You may bring a 12- to 16-ounce smoothie made with milk, fruit and yogurt that You can sip on about an hour before race time.”
JOHN: What do you think about fluids ?
ROCKY: Fluids are also important — 12 to 24 ounces about 2 hours before the race and another 7 to 10 ounces 15 minutes before starting your run, Stephanie says.
JOHN: What should be the diet during the race ?
ROCKY: Athletes who run more than 90 consecutive minutes must continue to refuel the muscles and the brain with carbohydrates, says Bouquet.
JOHN: Do you know the exact diet advised by her ?
ROCKY: About 30 to 60 grams (100 to 250 calories) of carbohydrate per hour from liquid yogurts “go-gurts”, dried fruit, frozen grapes, sport drinks, gels and bars, and even jelly beans will do the trick.” Sports drinks should provide 14 to 19 grams of carbohydrates per 8 ounces.
JOHN: What does Stephanie say about the higher carb drinks ?
ROCKY: Higher carb drinks can cause stomach distress and unwanted “pit stops” while on the course, she says.
JOHN: After crossing the finishing line, what can I eat ?
ROCKY: As soon as you cross the finish line, try to eat as soon as you can — orange slices, strawberries, fruit pops, bananas, bagels. Carbohydrates (about a half gram for every pound of body weight) plus a small amount (5 to 10 grams) of protein has shown to be the best fuel to aid muscle recovery. “Chocolate milk is the number one recommended fuel for this purpose,” says Bouquet.