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Importance of pre-race meal

Raghul Trekker gives you nutritional advice before the most celebrated marathon in India, the Tata Mumbai Marathon.

If you are a marathoner and if you live in India, you wouldn’t want to miss the Tata Mumbai Marathon. It is the most celebrated marathon considering the huge local support from the Government, Police, general public, etc. Also, you get to see some lightening elite runners (probably overtaking you at some point of your run). Many runners peak their training towards this race and target their personal best at this grand stage. The environment makes it possible too.

If it is your target race, you definitely need a proper strategy on your pre-race meal for which, we have to look into some calorie calculation. In general, the calorie expended by a person while running can be approximately measured using body weight and distance run. For sample calculation, I am considering a 65 kg runner

Body weight * distance run ≈ energy expended in calorie

65 kg * 42 km ≈ 2730 calorie

Almost everyone concentrates on their race week carb loading but surprisingly forgets their pre-race meal. It is more important than your race week nutrition. This amount of calorie, on an empty stomach, would all be supplied from the energy reserve which is usually somewhere near 2000 calorie which will be expended when you run a little over 30 km. Does it ring any bell? Yes, I am talking about the wall of a marathon. This is why people bonk between 30 & 35 km mark.

A pre-race meal of 500 calorie is a good way to start a race day with this being 90 min before the race start if it is solid food or 15-30 min before race start if it is liquid food.

Now that we have understood some numbers related to how much is expended and how much is to be consumed, it is time to understand the breakage of consumption in terms of fat and carbs. For a marathon, we can expect finish times of 120 min to 360 min range. With this we can recommend the following (the below calculations are based on heart rate zones)

  1. Fast runners 120-150 min: a high carb pre-race meal with a shot of caffeine. The carbs being a mixture of high GI and low GI.
  2. Intermediate runners 150-200 min: a high carb pre-race meal & little bit of fat. The carbs being low GI.
  • Slow runners 200 min or above: a carb & fat mixed pre-race meal. The carbs being low GI.

Fast runners 120-150 min

Cereals with almond milk, grapes, banana, white bread with jam and other high GI foods. The high GI carbs will provide fast release of energy. A shot of caffeine from coffee, caffeinated salt capsules, caffeinated energy drinks, etc.

Intermediate runners 150-200 min

Fruits like apple, pears, oranges, yoghurt, grainy bread and other low GI foods in combination with cereals, grapes, banana and other high GI foods. The low GI carbs will provide slow release of energy for a prolonged period.

Slow runners 200 min & above

Grainy bread with peanut butter, cheese, avocado, nuts like almonds, pistachio, cashew, groundnuts with almond milk, millets and other fat & carb mixed meal. The fat will supply energy for the slow runners because they will use more of fat while running at low HR zones than the faster runners. So, this fact cannot be overlooked.

Consider the above points and put yourself into one of the categories to suit an apt pre-race meal for your upcoming marathon. Since the race starts at 0540 hrs, I would consume a semi solid pre-race meal at around 0445 hrs after a long 8 hour sleep.

With a little bit of smartness, you can do a lot better

All the best for your PB.

ABOUT THE AUTHOR

Raghul Trekker is the Head Coach at Tri Crash ‘n’ Burn (a unit of Dhaamz Sports & Entertainment Pvt Ltd). A 4-time Ironman coaching more than 100 athletes for the last 3 years. Tri Crash ‘n’ Burn is a team of more than 60 triathletes and runners constantly pushing the limits to better their personal best. You can check out more about them at tricrashnburn.com

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Nutrition Mistakes Beginner Runners Make

The wrong nutrition can defeat all the efforts you have put in to train for your run, writes Nandini Reddy.

You put in a lot of work on your training. You work on your pace, time and intensity of your run. Yet something seems to be holding you back. It might be more because of your nutrition mistakes than your training efforts. Most beginner runner make these mistakes often. Here is what you might be doing wrong.

Separating Diet and Training

Diet and training go together for runners. But most newbie runners make the mistake of not paying attention to their diet and just focusing on their excel sheet training plans. They start runs on empty without fueling their bodies or they overload themselves after the runs with high-glycemic index foods. They also focus on just the foods they eat after their run and pay little attention to their food in-take for the rest of the day. One cannot expect the desired results if diet is not given importance.

Too many Carbs

In order to fuel their runs, beginner runners tend to overload on carbs. Carbs are important in a runners diet as they are the fuel that drives their muscles but they cannot be the focus. The focus has to be more on vegetables and proteins that deliver the required nutrients to keep runners healthy. Whole foods that are filled with fiber are what runners need. The diet should be comprehensive and should include vegetables, nuts, oils, lean meats, whole grains and fruits. Completely skipping food groups or focusing on just a single food group will cause fatigue that might lead to injury.

Not understanding metabolism

All runners will experience weight loss when they start running. But if you are aiming to lose weight then you need to fuel your body the right way. Eating less and running more will signal the body to slow down its metabolism to conserve energy for the next time you stress your body. This will lead to the opposite effect of what you want to achieve. One can lose weight by eating the right foods in the right quantities.

Too many nutritional supplements

New runners tend to overdo the electrolyte sipping. They even replace water with electrolyte during their runs. Remember that your depleted glycogen levels after a 60 minute run can be replenished after your run through food. If you are running longer then you can use electrolytes to fuel your run to refresh. But that doesn’t mean that you need to sip on electrolytes through the day. Nutritional supplements are available in the form of energy bars and sports drinks, ensure that these do not have added sugars. Electrolytes are not a replacement for water. Drinking more water is required when one takes nutritional supplements and no less.

Caffeine Overdose

Caffeine is known to boost running performance and it also aids in glycogen restoration. But this doesn’t imply that you experiment with caffeine while in training. There is a limit to how much caffeine you can consume and overdoing it will give you gut issues. Caffeine needs to be included on intense training days and on other days try and avoid it.

Train smart and eat right to get the most best results from your training schedule.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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