If training for a 26.2 mile marathon (by the way-ALL marathons are 26.2 miles) isn't enough to worry about, many runners question how to eat for such an endurance event. Fueling your body to forge ahead through all of those miles can be complicated by a bad case of nerves, nutrient adequacy, and increased hunger cues. The purpose of this post is to give you some evidenced based perspectives on fueling for the race, as well as, sharing some of my own personal pitfalls (and yes, I knew better!).
Full disclosure, I have ran 5 marathons since 2014, and countless half marathons, not to mention numerous 5 and 10 K races . Although I have completed them all, I have never qualified for the coveted Boston Marathon or come close to placing in my age division. However, as a registered dietitian, I know that proper nutrition enhances your training and performance. The most common questions about sports nutrition for runners revolve around increased nutrient needs, preventing gastrointestinal (GI) distress, having adequate energy during training and the race, and running to eat.
Marathon Running and Nutrition Concerns:
Increased Nutrient Needs:
There are a few key nutrients that endurance athletes are often lacking, especially marathon runners. Two of these nutrients are the minerals, iron and calcium.
Iron deficiency is very common in marathon runners and has been reported to be as frequent as 17% in males and up to 50% in females. Iron is necessary to transport oxygen to the cells, which is vital to optimal training and racing. Runners have increased iron losses through sweat, urine, the GI tract, haemolysis (foot strike and muscle contraction), and blood loss associated with injury. To exacerbate the situation, marathoners often practice more restrictive eating patterns combined with decreased absorption can leave runners iron deficient. It is imperative to eat an iron rich diet and/or to supplement iron if you have been diagnosed with anemia or are in a high risk group for the development of iron deficiency. Supplements are better absorbed when taken with iron rich foods which include beef liver, soybeans, clams, spinach, mussels, pork, eggs, sweet potatoes, enriched bread and grains, dried apricots, figs, and raisins. Females are at higher risk of anemia secondary to monthly menses, but males can also become iron deficient as well. Symptoms of anemia include pale gums, pale skin, lower than normal energy despite adequate rest, and restless leg syndrome.
Another key nutrient to monitor is calcium. Calcium deficiency is a leading cause of stress fractures. According to Orthopedics Today, the prevalence of stress fractures ranges from 2-20% in endurance athletes. Calcium deficiency can manifest itself with muscle spasms, numbness in the extremities, depression, weak brittle nails, and those stop you in your tracks stress fractures. Bone density is further complicated and dependent on your diet as a child and during adolescence. Kids with poor calcium intakes are more likely to have chronic issues with stress fractures later in life. Further, drinking soda, which are rich in phosphoric acid complicates this issue by competing with calcium for absorption. When training for a marathon, it is vital to ensure adequate calcium intake from food or supplements. This can be ingested by consuming 2-3 servings of milk or Greek yogurt per day, or by taking supplements such as chocolate calcium chews or antacids. Also, of note, iron and calcium supplements should be taken at opposite times of the day to maximize absorption of both supplements.
Gastrointestinal Distress:
If you have ever visited a "port a potty" at a marathon, you already know that there is LOT of GI distress occurring! As a dietitian, and formidable expert on the subject, you would think this problem would have never occurred to me...but it did. I was working toward my third marathon at the time, the New Orleans marathon occurring in February before Mardi Gras. Two of my friends were kind enough to travel with me. Dolly and Jolly (their running names are a whole different story) had signed up for the half marathon and the 10 K respectively. Jolly, the 10 K runner, had grown up visiting New Orleans and had spent much time. As a first timer to the "Big Easy", Jolly assured me that she was going to show me a proper fun time. While planning our trip, she suggested taking a real "Chef taught-New Orleans cooking class". Although I am not much of a culinary master, I thought it sounded fun and would definitely add some authenticity to our trip. I told her to pick out the chef and that I would get it booked. This chef, I believe if memory serves me correct, was name Chef Bond and was located across the river in Algiers in his house. The brochure had stated that Chef Bond would meet us at the ferry, but we soon realized that was not the case. After entering the address into the navigation, we walked through neighborhood streets through the brightly colored homes that were in close proximity to each other until we stumbled upon a older large man in a white chef's smock smoking a cigarette on his front porch. We confirmed his name and we were somewhat surprised when he asked, "How did you find me?", as if he had hoped that wouldn't. He announced that he wasn't "quite ready' for us and that we could sit on the porch with him. Jolly, however said that she needed to use the bathroom and I quickly followed her in the house. In traditional architectural design of the neighborhood, the house all had a front porch, with a front door that opened directly into the living room, from which the kitchen could easily be seen. To the back of the kitchen were 2 doors, which were both closed. Jolly and I each picked a door and opened them. My door to the back end of the house was the bedroom. It was a horrific dim lit mess with a bare mattress on the floor and clothing scattered everywhere. I quickly closed the door. Jolly had found the one and only bathroom for the home which was also untidy, but a bit better than the bedroom.
After our visit to the bathroom, we made our way to the kitchen, where a young woman was busy attending to pots and pans. There was a small refrigerator with a see through door like you might expect in a convenience store holding some vegetables and butter. We sat at a large table/work island. As we waited, we noticed several prescription bottles around the kitchen, which were also intriguing (Jolly, also happens to be a doctor). After noticing our gaze on the bottles, the woman began to explain that she had just been released from the hospital with a urinary tract infection two days prior, At this point, we should have probably left, as she was in charge of cleaning and helping to prep. But we had already paid for the class, which ended up just being the two of us (another sign that we should have left). As we began preparing our first dish, "Shrimp Cocktail with Remoulade Sauce", it became evident that Chef Bond wasn't a fan of mine. I wasn't mixing or folding properly, and as we moved to the next course, I was told to chop what seem like 2 pounds of parsley. After 5 minutes of intense chopping, I asked if I was done. He replied, "Keep chopping Princess".
After each progressive course of rich seafood, he would ask me in a insulted tone why I wasn't finishing my food. I tried to explain that I was running a marathon in less than 36 hours, although that wasn't the only reason for my limited appetite. The sanitation in the kitchen area (and really the whole house) had been way less than optimal, but I was trying my best to "go with it" and not be so picky, as many of my friends will use that term to characterize me. However, when the woman with the raging urinary tract infection came out of the bedroom holding a full red snapper, I realized that the sanitation situation had hit another level. Although I helped prepare the dish, I did not eat the "bedroom snapper". My friend Jolly did, likely because she is way more adventurous and more polite than me. We rounded out the evening with some crab cakes and were on our way. We laughed as we boarded the ferry back across the river and thought we had heard the last from Chef Bond....
Little did we know that less than 36 hours later, Chef Bond would come calling. Jolly, Dolly, and I were to meet in the hotel Lobby at 6 am to head to our respective starting places. Jolly was late. We called her and she said that she was experiencing severe GI distress from Chef Bond. I remember thinking how smart I had been to only eat small portions while were there and was grateful that I had been spared. Jolly finally emerged and we lined up at our starting points. The race began and I was very excited to get to see the Crescent City on foot. At the beginning of the race, my route headed down the beautiful St. Charles Avenue. I was enjoying the beautiful view of the historic homes and the crowds cheering us on when the GI distress hit. I was on mile 3. There were no "portable pottys" or "honey buckets" around. I could imagine the residents, who were sitting out on their meticulous front porches, signing petitions to keep such vile toilets out of their beautiful neighborhood. I searched with my eyes on both sides to the street, frantically looking for any sign of a toilet. The pain was getting worse and I knew there was no way I could go on for 23 more miles. Finally, the route had a hairpin turn in which we came back down St. Charles. At the turn, there was a park with a playground. I also noticed there were picnic tables, and a building adjacent to it, which I could hope was a bathroom. I ran off course, through the park and opened the first door that I came to. I could see a wide opened door with a toilet waiting. I ran to the stall like a long lost friend. As I passed through the corridor of the bathroom, I heard a man's voice yell and me to say that I was in the MEN's ROOM...unfortunately, I was already committed and the Chef Bond experience was about to meets it's final destination. I left the Men's Room, much relieved and horrified the same. But I learned a valuable lesson, one that I already knew. That is DON'T EAT UNSUAL FOOD BEFORE A MARATHON.
Preventing GI DISTRESS
With that being said, common foods that can cause gastrointestinal distress include large servings of fruit and vegetables (extra fiber), greasy meats (burgers, sausages, cheesy dishes), fruit juices, caffeine containing products (such as excessive coffee), and some of the products marketed to endurance athletes like gels, bars, and gu like products. It is important to note, that some people can eat all of these foods/products with no problem, while others can have significant issues. Fiber, caffeine, and sugars cause differences in the peristalsis (or the movement in the GI tract) and changes in the osmolality in the gut, causing water to flush the large intestine which can trigger diarrhea. Add a case of nerves to the mix and disaster can be around the corner. The important thing to remember is to train like you are going to race. If you have never tried a sports gel, race day is not the day to experiment. And certainly, do not go to a New Orleans Cooking Class before a marathon!
Nutrition Adequacy:
Having a nutrient dense diet is important during normal circumstances, but it is imperative during marathon training. Making sure that you are consuming a nutrient dense, varied foods from all of the food groups is imperative to perform and feel great while you are running. As a general rule, choose fresh fruit and vegetables, while limiting package, processed foods, including fast foods and restaurant prepared meals. Marathon running is not the time for restrictive eating or eliminating food groups.
Run to Eat or Eat to Run?
I often am asked by aspiring marathoners, if marathon runners can eat whatever they want. Your diet should be inclusive of all foods, even a treat from time to time, but not running six miles and eating a whole pizza. The calories simply do not equate. I like to use the example of the Chocolate Molten Cake from Chili's. This dessert contains 1170 calories. That is equivalent to running 11+ miles, crossing the finish line and eating the cake! Most people would agree that the effort to run 11 miles is far more than the Chocolate Molten Cake is worth. It's very important to keep energy balance in check. In addition, it is also normal for appetite to increase as the miles do. Fill your body up with those vitamin and mineral rich foods, not the empty calorie, high fat sweets and desserts. Your running will improve and so will your body composition. No one sets out to gain body fat and/or weight when training for a marathon!
In addition, keeping a food diary can help you identify your pitfalls (excessive nocturnal eating), empty calorie snacking, etc..
Training and eating for a marathon requires some diligence, discipline, and consistency, but it can be one of the most fulfilling experiences imaginable. With proper nutrition, marathon running can be enhanced and enjoyed. Happy trails and healthy meals! Hope to see you on the road!
LG
A special thanks to the Longview Loopers for inviting me to speak at their Saturday morning post run breakfast!
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