What to Eat Before a Marathon
Pre-race nutrition involves more than just eating a big bowl of pasta. Learn how and what to eat before an endurance event; also, see what foods to avoid.
Pre-race nutrition is essential to marathon and half-marathon success. Failing to eat the right foods the day before and the morning of a race won’t give your body sufficient energy to carry you through the finish line. However, with the proper nutrition (and of course proper training) you'll enhance your performance and have more energy longer. An added bonus: you’ll increase your chances of meeting your goals.
What to eat: Carbohydrates
If you’ve heard the term “carb-loading” before, you might assume that it simply involves eating as much pizza, pasta, and pancakes as you can handle. However, the science and purpose of storing carbohydrates pre-race is slightly more involved.
What is carb-loading? Carbohydrate loading is the practice of increasing the glycogen store in the muscles for future use. Carbohydrates are vital, especially for endurance events as arduous as half and full marathons, because they serve as your body’s fuel. When done properly, carbohydrate loading will enhance performance by releasing glycogen stores over a longer period of time.
How to Carb-load: The following procedure, suggested by Matt Fitzgerald, coach, runner, triathlete and author of the 2006 book Performance Nutrition for Runners, is a highly effective means of pre-marathon carb loading:
1. Prior to lunch on the day before the marathon do a very small amount of high-intensity running. Only 3-5 minutes is necessary. By slightly depleting the glycogen stores in your muscles, your body becomes like a sponge, and is better able to store carbohydrates for longer periods of time.
2. Immediately afterwards, eat a lunch rich in complex carbohydrates: pasta, potatoes, rice, or pizza.
3. Ensure that all subsequent meals (dinner and breakfast) are also rich in carbohydrates. A good ratio for optimal nutrient in these meals is: 60% carbs, 25% fat, and 15% protein.
What to drink:
Water: It is essential to stay hydrated the day before your marathon by drinking water. But don’t over don’t overdo it. Just sipping water when you’re thirsty or at meal times will be sufficient to ensure that you stay hydrated for the big race.
Coffee: Coffee may be a great choice marathon morning. Caffeine is a particularly effective endurance enhancer. It has been found to stimulate the nervous system and reduce the perceived level of exertion. Here’s the catch: it only works when your body is not habituated to caffeine. If you plan to drink coffee the day of the marathon, it may be more beneficial if you remove caffeine from your diet the week prior to the race.
Another word of warning: if you’ve never been a coffee drinker, marathon morning is not the day to start. This beverage can act as a diuretic for some, so it’s best to practice with coffee throughout your training if you plan to use it race-day.
What to avoid:
Alcohol: Keeping yourself hydrated also means staying away from alcohol. Just one drink can do enough damage to dehydrate your body the following day; it’s best to steer clear until after the race.
Fiber: Avoid eating a plethora of fruit, veggies, beans, or anything high in fiber. Foods high in fiber are likely to upset your stomach.
Unusual foods: The day before your marathon, it’s important to eat and drink what you’ve practiced with during your training, or what you consume fairly regularly. The day before 26.2 is no time for experimentation.
After completion of the marathon, drink and eat up...but don't go overboard either. You've depleted your body, so replenish at the finish line by selecting nutrient dense options: bananas, watermelon, hardboiled eggs, or yogurt. But you've worked hard, no doubt-- so relax, take in the moment, and enjoy the party.
References: Fitzgerald, Matt. Runner's World Performance Nutrition for Runners: How to Fuel Your Body for Stronger Workouts, Faster Recovery, and Your Best Race Times Ever. New York, New York: Rodale, 2005.
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