Fueling Up for Marathon Sunday
A couple weeks ago several 26.2 with Donna participants had an opportunity to visit firsthand with Sherry Mahoney, registered dietitian and director of the Department of Nutrition at Mayo Clinic in Florida. She shared some great tips for marathon nutrition and helped shed light on a couple topics near and dear to our stomachs — er, hearts.
Preparation for the 26.2 with Donna sees many folks jumping enthusiastically on the carb-loading band wagon, gathering together the evening before the race for a big spaghetti dinner with all the trimmings. According to Sherry, a modest portion of spaghetti with marinara is a great choice for a pre-race dinner. The carbohydrates in spaghetti help build up glycemic stores, and the high salt content of the marinara helps with fluid balance and sweat losses on marathon day.
But spaghetti isn’t the only dish a marathoner should consume. And dinner isn’t the only meal a marathoner should focus on. Lots of foods are great resources for enhancing glycogen stores. According to Sherry and the Department of Nutrition, you should start building up your body’s glycogen levels two to three days before the race.
So what should you eat? A rule of thumb is to consume four grams of carbohydrate per pound, or around 600 grams carbohydrate for a 150 pound runner. You can calculate a little less or more according to body size. Below is a sample menu to give you an idea how to eat the day before the big event — including a healthy dinner of spaghetti and marinara.
Speaking of spaghetti…This year we hear the 26.2 with Donna Pasta Party at the Prime Osborn Convention Center on Saturday, Feb. 11 will be better (and tastier) than ever including a gluten-free pasta for people with gluten intolerance. We hope to see you there!
Pre-Marathon Day Sample Menu
* Scaled for a 150 pound runner. Eat smaller or larger portions according to body size.
Breakfast
1 bagel with 2 tablespoons jam (70 g)
1 medium banana (30 g)
8 ounce yogurt with fruit (40 g)
8 ounce orange juice (30 g)
Snack
1 Sports bar (40 gm)
8 ounce sports beverage (15 g)
Lunch
1 large baked potato with salsa (70 g)
1 large roll (30 g)
12 ounce chocolate milk (40 g)
1 large cookie (55 g)
Snack
1 Sports bar (40 g)
8 ounce sports beverage (15 g)
Dinner
2 cups pasta (60 g)
1 cup marinara sauce (30 g)
1 large rolls (30 g)
1 large cookie (55g)
Total Carbohydrate approximately 650 grams
