A number of factors come into play when training for, and running, a marathon. While long-runs are credited for getting you to the finish line, there are other important components that complement your training.
Stretching: to help with improved running form (and injury-prevention)
Long runs: build endurance for your marathon
Cross-training: prevent overuse injuries
Nutrition: To keep your muscles fueled for all your workouts
Since the program (and the coaches) will spend a lot of time on the first 3 items, it is this fourth aspect of training that I would like to focus on in this section. Let’s take a moment to understand what nutrition means in light of endurance training.
Simply put, the longer the event, the more important it is to store up on adequate amounts of fuel. The question then, is what to eat and when (before, during, and after exercise) for optimum performance.
Try and eat a small meal 1.5 - 2 hours before your workout.
Before you run: Consume a small meal consisting of complex carbs.
Examples would include:
- bowl of oatmeal
- banana
- bagel (no cheese)
- Avoid simple carbs, such as sugars
During your run: Since the body burns carbs rapidly, you need replenishment if the event is longer than an hour
Re-fuel with sports drinks that will replace carbs (and salts you may have lost on a hot day). On a longer run (more than 90 – 120 minutes), you want to use energy gels, or bananas (which are easy to digest)
After you run: Try and re-fuel as soon as possible after a workout with a protein-carb meal. The protein will help re-build muscles, and the carbs will replenish depleted stores and aid in quicker recovery. This does need to be loaded with protein - actually a 5:1 or 6:1 ration in favor of carbs is adequate.
Examples would include:
Yogurt with granola and fresh fruit (strawberries, bananas, etc)
Smoothie made with fresh fruit and soy protein powder (1 cup Orange juice, with 1 banana, 4-5 strawberries works great. I add blueberries, mango or pineapple at times)
Later in the day, you want a “complementary” carb-protein meal. Whole grain lentils and rice are considered complementary protein-carbs
- Rajmah-chawal, or chane-chawal work well (I am a vegetarian; non-vegetarians can substitute chicken)
There is one food that can be consumed before, during, and after, a run – the BANANA.
A banana is a miracle food for runners
When you compare it to an apple, it has twice the carbohydrate, three times the phosphorus, five times the vitamin A, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"
- Bananas are a good source of vitamin C, potassium and dietary fiber.
- Bananas also contain a rich supply of vitamin B6, providing 20% of the Recommended Daily Allowance of B6. Vitamin B6 is significant in the synthesis of antibodies in the immune system. It also helps in protein metabolism, red blood cell formation and functioning of the central nervous system.
- The vitamin C in bananas helps your body to heal and defend against infections. Vitamin C also is valuable in the absorption of iron, synthesis of connective tissue, and blood formation.
- The good source of potassium from bananas is helpful for your body to maintain the fluid balance in blood and tissue cells. Potassium is also an essential mineral for protein synthesis and the building of muscle because it stimulates nerve impulses for muscle contraction.
- Bananas contain more digestible carbohydrates than any other fruit.
Great for Long runs: Containing three natural sugars - sucrose, fructose and glucose combined with fiber, a banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
So, start consuming bananas today. Some ways to incorporate bananas into your diet:
Breakfast:
Add sliced bananas to cold cereal; make banana pancakes or banana muffins; make a banana and yogurt shake; add bananas to a bowl of mixed fruit; mix with low fat yogurt.
Lunch:
Eat a banana with your lunch; add sliced bananas to a fruit salad; make a banana and peanut butter sandwich.
Snack:
Eat a banana! Make a smoothie.
Dessert:
Top low fat yogurt or low fat ice cream with sliced bananas; make a low fat banana milk shake.
A few healthy food choices for runners are listed below:
Carbs/protein – Healthy grains include whole wheat, brown rice, oatmeal. If you want bread, get 12-grain or 15-grain bread.
Avoid refined foods such as white breads, pastas (unless it’s wheat or whole grain), breakfast cereals, tortillas.
Vitamins – You can get adequate quantities of vitamins, minerals and antioxidants from veggies. Dark green and orange vegetables, from broccoli, kale and mustard greens to red and orange bell peppers.
Proteins - Dried beans and peas, such as black beans, kidney beans and tofu, are great sources of protein.
Yogurt and dairy products provide a good source of calcium (for healthy bones) and protein
Nuts and seeds are a great source, but also high in calories (Watch out for the quantities)
Fish, poultry and eggs are a ready source without a lot of saturated fats.
Carohydrates – Consume a variety of fresh fruit and make smoothies with frozen berries, etc. (Apples, bananas, oranges, peaches, pears and plums, mangoes, blackberries, papayas
Avoid juices that contain too much sugar.
Substitutes:
For people who are lactose intolerant (or vegans), and don’t enjoy soymilk here is an alternative. Try Unsweetened Vanilla Almond Breeze – it’s rich, creamy, and tastes great with cereals.
A good post-run breakfast for vegetarians can include soy sausages with a chilled fruit smoothie.
In general, try and consume natural foods – fruits, nuts, whole grains. They will provide you with all the nutrients you need. Your body will thank you as you step into your longer runs.
2024 an update.
7 months ago