how to eat before a marathon:
Roberto Albanesi
It's amazing how many runners they care supply in the immediate vicinity of the marathon (the week and the morning of the race), while a few eat the same concern for a long a few miles short of proving that address. Underlying this need to clarify the tactic food should not be the anxiety of the race, a kind of superstition to make it all to give the best little scientific or other factors, but there should be a willingness to understand how our bodies work. If it is right look for the best food situation, you should always keep in mind a very important concept: it makes no sense to overeat carbohydrates in the hope of having energy to spare.
The new integration. When glucose
take the integration? The ideal is to take 24 hours before the marathon, so it is stored, ie breakfast and lunch the day before. What does it take? You can take liquid supplements, only carbohydrate bars or even just a tart (make sure it does not contain margarine, fats / hydrogenated vegetable oils, fats / vegetable oils, generic, etc.. And who has the nutrition label). For example, if our athlete weighs 70 kg, its integration is represented by 952 kcal, that is (I remember once again that 1 gram of carbohydrate provides 4 kcal; careful not to get confused between grams of carbohydrates and calories associated with a certain amount of carbohydrate calories are 4 times the grams of carbohydrates ) 238 g carbohydrate (4 ounces of tart mentioned above, divided between breakfast and lunch: please note that the crust also adds protein and 160 kcal per 100 g of fat that should be removed from the daily count): 238 g tart is a large slice. That's it? Yes, that's all.
recap - summarize the conclusions from day to day: Monday
: normal supply
Tuesday: normal supply
Wednesday: Thursday
normal supply: 70% carbohydrate, 15% protein, 15% fat without increasing calories
Friday: 70% carbohydrate, 15% protein, 15% fat without increasing calories
Saturday as Fri Integration glucose + P * be 13.6 calories of carbohydrates (breakfast and lunch)
Sunday:
race and on race day?
carbohydrate intake (the classic two plates of pasta) several hours before you do not need much because: • if the athlete has followed a proper integration strategy has already glycogen stores to the maximum and the night has removed a very small proportion (8 hours of sleep about 120 kcal) • the mechanism of conversion of carbohydrates into glycogen does not require a modest time. The athlete may start with the digestion still ongoing and it is a double boomerang, first because it has no energy from the food he wanted and secondly, because the body diverts resources digestion. So let us just seen that the interval between lunch and the race is between the end of the meal at the beginning of heating (even mild physical activity that trigger slows the digestive process) and that often the digestion of food is slowed down by a Pregara possible increase in nervous tension of the subject. Fundamental to the understanding of the results will be displayed is a study Segal and Gutin. In this study was to examine the increase in oxygen consumption due to digestion of a standard meal (carbohydrate, fat and protein). The increase in oxygen consumption was lowest in obese and lean subjects was highest in subject where after 4 hours after the meal the increase was still significant. For non-obese, but overweight was in an intermediate situation. You can only give a guideline that everyone must then customize. Since we do not consider obese runner and because an increase in oxygen consumption to the detriment of sport performance is reasonable to conclude that: a) if the interval is less than two hours do not take anything, for those who can not resist using carbohydrate gel (or liquid) that are easily digested, but never just before you leave (at least an hour before) and not too many (200 kcal per person for a maximum of 70 kg ), b) if the range is between two and three hours, taking mainly carbohydrates, which require significantly less time to digest than protein and fat compared to, even in this case the amount should not be too much (400 kcal per person for a maximum of 70 kg). To avoid the dough which contains a small proportion of protein and fat is usually accompanied by the sauce. The amount of calories depends on the interval, but it is well below a normal meal. For drinks accompanying the breakfast of course refrain from milk that is not easily digestible, as a source of protein and fat. The night before - What happens the night before does not matter much in the sense that it can only be wrong to eat too much. It is assumed that the subject is sufficiently rested from sporting did not need to restore your glycogen stores, then just a meal "normal." Better to avoid foods low in calories, but very bulky (like megadoses of low-calorie vegetables) that cause an unnecessary intestinal stagnation is not disposed in time with respect to race. Also avoid foods that cause a heavier too salty useless for a temporary water retention.
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