Pre-marathon nutrition and marathon hydration methods
marathon nutrition & hydrationRegine du PLESSISRd
saDietician
Changes since 199019902016PrincipleDeplete muscles of glucose
and re-load No depletion of muscle glycogen
necessaryDurationDeplete muscles for 3 days, reload for 3 days
before raceRefill muscles for 2 days and 3 hours before of
raceCarbohydrate content of dietDepletion phase: 50% of total kJ as
carbohydratesRe-loading: 70% of kJ as carbohydratesBegin reducing
your training load while slowly increasing your carb intake.2 days
before race: 85 % carbohydrate rich meals AFTER taper runs.Day of
race:Day of race: 90% carbohydrates 2 hours before race. Low fibre.
Rapidly digestible carbs.2000 kJ 4200 kJ recommended.90% carbs for
pre-meal on day of race = around 150 g (equal to 10 slices of bread
) no milk products allowed and only low fibre items allowed.During
raceMinimum of 10g carbs per hour30 to 60 g of carbohydrate per
hour (360 ml can of Coke supplies 36 g carbs) PLUS240 ml of water
with any food consumedduring the run.Hydration before /during/
after during race: 5 minutes before race: 300 ml water - NO sugary
drinks yet.During race: about 500 ml per hour.After race: 300 ml
per hour until urine runs clear.During: Runners should consume
between 150 ml and 360 ml of fluid every 15 minutes during exercise
= 600 ml 1.5 l per hour. AFTER: 300 720 ml of fluid per each kg of
fluid lost.Salt: Recommendation was high in those days.Sports
beverages should contain 100 mg to 110 mg of sodium and 38 mg of
potassium per 250 ml of sports drink.
Training weeks leading up to the marathon40km and 100 kmMen:
12500 kJMacro nutrient% contribution of total kilojoulesg of macro
nutrientCarbohydrates64%476gProtein23%171gFat13%44g
Woman: 8000 kJMacro nutrient% contribution of total kilojoulesg
of macro nutrientCarbohydrates54%257 gProtein 28%133 gFat18%39
g
Two days before the marathon40km and 100 kmMen: 10 000 kJMacro
nutrient% contribution of total kilojoulesg of macro
nutrientCarbohydrates85%506 gProtein10%60 gFat5%14 g
Woman: 6000 kJMacro nutrient% contribution of total kilojoulesg
of macro nutrientCarbohydrates85%304 gProtein 10%36 gFat5%8 g
The night before The Race Night Before: Don't stuff
yourselfDinner should be relatively small but carb-heavy. Eat on
the early side so you have lots of time to digest.
"You want to wake up race day hungrynot full from the night
before.
This is not the time to experiment keep everything the same as
you are accustomed to.
Last Meal three hours before the marathon40km and 100 kmMen:
2500 kJMacro nutrientIn one meal % contribution of total
kilojoulesg of macro
nutrientCarbohydrates90%150gProtein10%15gFat0%0g
Woman: 1600 kJMacro nutrient% contribution of total kilojoulesg
of macro nutrientCarbohydrates90%96gProtein 10%10gFat0%0g
Intake During a racecontinuous endurance exercise lasting more
than 45 minutes, eating during exercise is a must.sports
bars.sports drinks. energy gels. jelly beans, gummy bears, bananas,
and pretzels. 30 to 60 g of carbohydrate per hour (360 ml can of
Coke supplies 36 g carbs) PLUS240 ml of water with any food
consumedduring the run.Sports beverages should contain 100 mg to
110 mg of sodium and 38 mg of potassium per 250 ml of sports
drink.
After the raceRunners should consume a real meal within two
hours of run completion that contains carbohydrate and protein in a
3:1 ratio to adequately replenish glycogen stores and rebuild
muscles.
They should also consume plenty of liquids until urine is pale
yellow or clear.
Find this presentation ON LINKEDINLook for Regine du Plessiss
profile in order to view the presentationMake a booking directly
with Regine in order to receive the full diet folder and meal plans
for training, two days before the race and the pre-race meal.
All the best for your marathons! Think positive and win for
yourself.
[email protected]
Sheet12500 kJ meal before the race Three hours before the race
No milk products allowed whatsoeve.rNo coffee or tea unless
herbal.
BREAD4 slices (120g) brown bread OR 2 bagels (60g) OR 2 raisin
buns (60g) OR 4 small plain rusksPORRIDGEOR 1 cups cooked (80 g
raw) oats/ oat bran/oat meal (USE WATER) OR 1 cups made-up (80g
powder) Futurelife porridge (USE WATER) STARCHOR 1 cups cooked (80
g raw) pasta OR 1 cups (280g) cooked sweet potato OR 1 cups cooked
(240g) brown or white riceANDPPROTEIN1 boiled egg OR cup (45 g)
cooked very lean mince OR 1 small (55g) finely diced, cooked
chicken breast OR teaspoons (25g) meat spreadANDVeg A cup (100ml)
carrot juice, strainedANDFRUIT2 medium (140g) bananas (ripe) OR cup
strained apple sauce (140g) OR 1 cups (300 ml) tomato puree (not
spicy) OR 1 cup (250 ml) grape or apple juiceANDSUGAR9 teaspoons
(30 ml) sugar/fructose powder/honey/jam OR 1 glass (300ml)
Coke/Fanta/SpriteANDModerate amounts of any of the following:
Water, herbal tea, decaffeinated tea and -coffee (max. 2 cups),
gelatine, fat free cooking sprays, Cocoa powder, food essences,
mustard, vinegar, lemon juice, baking powder, stock cubes, salt
(moderation), herbs, vegetable and meat extract, Copyright Regine
Gray RD SA 2016
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Sheet3
Sheet11600 kJ meal before the race Three hours before the race
No milk products allowed whatsoever.No coffee or tea unless
herbal.No spicy or gas-forming foods/ condiments.
BREAD3 slices (90g) brown bread OR 1 bagels (40g) OR 1 (40g)
raisin buns OR 3 small plain rusksPORRIDGEOR 1 cup cooked (60 g
raw) oats/ oat bran/oat meal (USE WATER) OR 1 cup made-up (60g
powder) Futurelife porridge (USE WATER) STARCHOR 1 cup cooked (60 g
raw) pasta OR 1 cup (210g) cooked sweet potato OR 1 cup cooked
(180g) brown or white riceANDPPROTEIN boiled egg OR 1 tablespoon
(22 g) cooked very lean mince OR small (22g) finely diced, cooked
chicken breast OR 1 teaspoon (22 g) meat spreadANDVeg A cup (100ml)
carrot juice, strainedANDFRUIT1 medium (70g) banana (ripe) OR cup
strained apple sauce (70g) OR mug (150 ml) tomato puree (not spicy)
OR cup (120 ml) grape or apple juiceANDSUGAR6 teaspoons (20 ml)
sugar/fructose powder/honey/jam OR large glass (200ml)
Coke/Fanta/SpriteANDModerate amounts of any of the following:
Water, herbal tea, decaffeinated tea and -coffee (max. 2 cups),
gelatine, fat free cooking sprays, Cocoa powder, food essences,
mustard, vinegar, lemon juice, baking powder, stock cubes, salt
(moderation), herbs, vegetable and meat extract, Copyright Regine
Gray RD SA 2016
Sheet2
Sheet3
