If you’re training for a fall or winter marathon, you’re likely in the throes of some pretty long runs at this point. And while it might not take too much gas in the tank to motor through your shorter runs, those higher mileage days require a little more planning. And a bit more fuel. We asked Novant Health Dieticians Allex Stam and Kelly Homesley for answers to FAQ’s on fueling for your long runs and races. As always, don’t try anything dramatically different or new on race day. Incorporate changes into your training for best results.
How should — or what should I eat and drink — to prepare for my long run?
You should increase your carbohydrate intake moderately in the days before the run to fill up your glycogen stores. The primary fuel for marathon runners is without a doubt carbohydrates. Carbohydrates are our body’s main source of energy during moderate and high intensity exercise, and not having enough stores of carbohydrates in the body is a limiting factor during exercise. Carbohydrates are required to replenish the glycogen stores in your body that fuel your muscles. As the intensity of exercise increases, the amount of carbohydrate you should eat increases in order to fuel your workout and replenish stores.
Stam and Homesley recommend the following:
Aim to consume 1-4 g/kg of body weight of carbohydrates 1-4 hours BEFORE exercise to top off glycogen. Recommend fueling with complex carbs such as whole grains, beans, and vegetables for a healthier carbohydrate option. Examples are baked potatoes, sweet potatoes, oranges, grapefruits, clementines, bananas, grains, chickpeas, beans, quinoa, rice, and oats.
Also plan to drink plenty of water the day before and the day of to avoid dehydration. Don’t wait for the day of the marathon to focus on properly fueling your body. Make sure to adequately hydrate and eat a balanced, complex carbohydrate rich diet while training as well.
Should I eat breakfast? If so, what should I eat, and when?
The right pre-run meal should prevent you from feeling tired and sluggish, and should provide you with long-lasting energy throughout your run. You should eat breakfast 3-4 hours before the marathon, focusing on complex carbohydrates for energy, moderate protein, and low fat.
Examples include:
Whole wheat toast + peanut butter + jelly
Whole grain cereal + low-fat milk
Greek yogurt + strawberries
Oatmeal made with low-fat milk + blueberries
Whole wheat bagel + peanut butter and banana slices
A small snack 1 hour before will give you an additional boost.
Instead of complex carbohydrates, simple carbohydrates are best at this time as they can be digested and absorbed quickly. Fresh and dried fruits, rice cakes and crackers would all be perfect choices! If you have tried eating before a race before and did not feel well, instead try things like sports gels, sports drinks or fruit juices.
Are there foods I should avoid the night before or morning of my long run or race?
The morning of the race you should stay away from fried or greasy foods. Fat slows down digestion and can make you feel tired and sluggish. You want your body using energy to help you complete your run, rather than focusing on metabolizing the food you’ve just consumed. The night before the race, just make sure that you have a balanced meal with protein and complex carbohydrate. Also remember, race day is not the day to try something new! Test a variety of food options during your training to help determine what works best for you.
How much should I eat or drink during my long runs?
The amount one needs to eat or drink during a run varies from person to person, but you absolutely should be refueling during your long runs. Start experimenting now with how much you may need to keep your tank topped off with fuel during the race. For long runs like a marathon, you need to start to practice fueling every 30-45 minutes. It is important to start refueling your body while training for the marathon because if you don’t practice now, you will not be able to handle it well on race day.
Stam and Homesley recommend the following:
Aim for 30-60 grams carbs per hour for the first 3 hours, then increase to 60-90 grams of carbs per hour after that. Use sports drinks, gels, chews, bars, and real food such as animal crackers or bananas to help achieve your carbohydrate goals.
Recommendations for how much water you should drink during your race can vary between 10-27 oz per hour. Again, it’s important to experiment with what feels right for you while training. Taking small sips of water every 15-20 minutes during a run will go a long way to replace what is being lost.
Eating or drinking during my runs is hard, makes my stomach hurt, or makes me need to “go.” What can I do about that?
Anything you consume during your race has to go through your gut before it gets into your bloodstream and muscles. High-sugar sources of fuel, like popular energy gels, can cause some major stomach problems for some people. Alternatives that may be gentler on your stomach include, freeze dried bananas, dried pineapple, dates, dried apricots, raisins, pretzels and squeeze packets of fruit and veggies. Again, try everything that you plan to consume on the day of the race while you are training so you are familiar with what works and doesn’t work for your body.
What about after my long run or race? What should I be eating and drinking then?
A good post-workout meal improves future performance, reduces inflammation, speeds recovery, controls hunger, and provides more energy. Now is the time to refill your gas tank! Eating about 30 minutes after your run is ideal, but at least have something within the first 2 hours post-run. Lots of carbs are important, just like before your run, but you now need protein as well to help repair the muscle you worked so hard during your run.
Aim to eat 15-30 grams of protein post-run.
Stam and Homesley recommend the following:
Fairlife protein shake + banana (if you don’t have time for a full meal)
Quinoa bowl with black beans, chicken, assorted vegetables, salsa and cheese
Packet of tuna on a whole grain tortilla wrap + sliced peppers
Salmon + brown rice + broccoli w/ butter
Peanut butter and jelly sandwich + a glass of Fairlife milk
Rehydrating is important as well. Drink an extra 16-24 oz of water for every pound you lose during the run. Also, sometimes just water isn’t enough. Dehydration and loss of electrolytes through sweating can lead to numerous side effects including muscle cramps. Most sports drinks are formulated with specific amounts of electrolytes to allow for quick hydration and absorption and should be consumed after high-intensity exercise lasting longer than 60 minutes.
# # #