Tip 7:Food for the Long Haul

Fueling the body properly before, during, and after the marathon is just as important as training well. Here’s how to make sure you’re getting the right nutrition at the right time. (The following advice is general information that should not be used in place of advice from your doctor or nutritionist.)

Look for foods that provide carbs as well as other nutrients. For instance, a slice of whole-wheat bread has about 11 or 12 grams of carbs and also is a good source of fiber. Ditto other breads and cereals, especially if fortified and made from whole grains. Some other carbohydrate sources that offer other key nutrients include bananas (potassium), winter squash (beta-carotene), baked potatoes (vitamins C and B6 plus antioxidants), brown rice (manganese and other minerals, plus fiber), and oatmeal (fiber, minerals, and vitamins).

Three weeks before the race: Eat a 3:1 or 4:1 carbohydrate-to-protein ratio. As you begin your taper, consuming this suggested ratio will help build glycogen stores, which are carbohydrates that are converted to sugar and stored in your liver and muscles. Carbo-loading works when you are tapering the amount of running you are doing because your body is actually able to reserve glycogen instead of depleting it to provide energy on longer runs.

Two or three days before the race: Increase the amount of carbs you eat to equal about 70 percent of your diet. What this means is that the all-you-can-eat pre-race pasta dinner isn’t enough. To gauge how many carbs to ingest in the days before the race, nutritionists advise aiming for four to five grams or carbohydrates for every pound of body weight. That means a 110-pound runner should consume at least 440 grams of carbohydrates daily. A 180-pound runner needs 720 grams at minimum.

“This is a large amount of carbs to consume, so stick with concentrated sources like bagels, rice, pastas, and breads, as well as easily tolerated fruits and vegetables,” says Monique Ryan, nutritional consultant and author of Sports Nutrition for Endurance Athletes. Carbs consumed from energy drinks and bars also count.