The
New York City Marathon, held every year in early November, is New York’s biggest party. With just over 37,000 participants and two million spectators lining the streets, it just may be the world’s largest – and loudest – race.
If you are running in this year's race, you may be concerned about the best nutritional preparations. The good news is, even if your training is over, you can still significantly enhance your performance with winning food strategies.
Without a doubt, what you eat and drink during the last few days and hours before the marathon makes a difference. By eating wisely and well, you can enjoy lasting energy without hitting the wall!
Here are eight last minute nutrition tips for enhancing endurance:
Carbo-load, don’t fat-load: Carbohydrate-rich foods include cereals, fruits, juices, breads, rice, plain baked potatoes and pasta with tomato sauce. Lower carbohydrate choices include donuts, cookies, buttery potatoes, ice cream, cheesy Lasagna and pepperoni pizza. These fat-laden foods may taste and fill your stomach but fat does not get stored as muscle fuel.
No last minute hard training: By resting your muscles and doing very little exercise this pre-marathon week, your muscles will have the time they need to store the carbohydrates and become fully saturated with glycogen (carbohydrate). You can only fully carbo-load if you stop exercising hard. You can tell if your muscles are well carbo-loaded if you have gained 2 to 4lbs before the event. Your muscles store three ounces of water along with each ounce of carbohydrate. (This water will be released during the marathon and will be put to good use.)
No last minute dieting: You can’t fully carbo-load your muscles if you are dieting and restricting your calories. You will have greater stamina and endurance if you are well fueled, as compared to the dieter who may be a few pounds lighter but has muscles that are suboptimally carbo-loaded. Remember: you are supposed to gain (water) weight before the event!
Drink extra fluids: You can tell if you are drinking enough fluids by monitoring your urine. You should be urinating frequently (every 2 to 4 hours); the urine should be clear colored and significant in volume. Juices are a good fluid choice because they provide not only water and carbohydrates but also nutritional value. Save the sports drinks for during the marathon.
Eat tried-and-true foods: If you drastically change your food choices (such as carbo-load by eating several extra bananas), you may end up with intestinal distress. Simply eat a comfortable portion of the tried-and-true carbohydrates you’ve enjoyed during training. You need not stuff yourself! If you will be traveling to NY from far away, plan ahead so you can maintain a familiar eating schedule despite a crazy travel schedule.
Eat a moderate amount of fiber: If you stuff yourself with lots of white bread, bagels, crackers, pasta and other foods made with refined white flour, you may end up constipated. Include enough fiber to promote regular bowel movements – but not too much fiber or you’ll have the opposite problem --
and you can't pee or poop in the park! Moderate amounts of whole wheat bread, bran cereal, fruits and vegetables are generally good choices. (If you are concerned about diarrhea, limit your intake of high fiber foods and instead consume more of the refined breads and pastas.)
Eat the morning of the marathon: You’ll need this fuel to maintain a normal blood sugar level. Although your muscles are well stocked from the foods you’ve eaten the past few days, your brain gets fuel only from the limited amount of sugar in your blood. When you nervously toss and turn the night before the marathon, you can deplete your blood sugar and, unless you eat carbs, you will start the event with low blood sugar. Your performance will go downhill from there. Plan to replace the energy lost during the (sleepless) night with a light to moderate breakfast as tolerated. This will help you avoid hitting the wall. If a pre-marathon breakfast will likely upset your system, eat extra food the night before. That is, eat your breakfast at 10:00 pm.
Consume carbs during the marathon: During endurance exercise, you’ll have greater stamina if you consume not only water, but also some carbohydrates, such as sports drinks, gels, bananas or dried fruit. You should target about 100 to 250 calories/hour after the first hour to avoid hitting the wall. (For example, that’s 16 to 32 ounces sports drink/hour.) The slower you run, the more you need to fuel yourself during the event. Some runners boost their energy intake by drinking diluted juices or defizzed cola; others suck on hard sweets or eat chunks of energy bar, animal crackers and other easily chewed and digested foods along the way. Your muscles welcome this food; it gets digested and used for fuel during the 26.2 mile event. And hopefully, you will have experimented during training to learn what settles best.
New York Marathon 2007 Results
Men (Full marathon) 2007
1: Martin Lel - 2:09:04 - Kenya
2: Abderrahim Goumri - 2:09:16 - Morocco
3: Hendrick Ramaala - 2:11:25 - South Africa
4: Stefano Baldini - 2:11:58 - Italy
5: James Kwambai - 2:12:25 - Kenya
Women (Full marathon) 2007
1: Paula Radcliffe - 2:23:09 - Great Britain
2: Gete Wami - 2:23:32 - Ethiopia
3: Jelena Prokopcuka - 2:26:13 - Latvia
4: Lidiya Grigoryeva - 2:28:37 - Russia
5: Catherine Ndereba - 2:29:08 - Kenya
Course Map
4 Comments
Many of us exercise to stay fit and healthy, while others make a living through physical work or competitive sport. One thing that all active people have in common is the need for a healthy, varied diet. This provides the energy and nutrients for our bodies to be able to perform and recover from physical activity and stay healthy in the long term.
