Fuel Your Run – Marathon Diet Planning

When running an ultra marathon our bodies need fuel. The question is

which fuel is right for us?

EXPERIMENT

“Always familiarise yourself with a new food or drinkbefore training.” - Scott Jurek

“Listen to your body and eat what you crave! Your bodyis smarter than you are and will tell you what youneed” - Marshall Ulrich

HOW MUCH FOOD AND LIQUID?

• Start off with a good breakfast. What you eatentirely depends on what suits you.

Ultra marathons are “eating and drinking contests witha little exercise and scenery thrown in.” - ChristopherMcDougall of Born to Run

• It is important to work out exactly what you want toeat and drink, and when.

• Frequently, when running, not only can you forget torefuel but you can seriously lose your appetite

HALF MARATHONS AND FULL MARATHONS

• Eat good quality natural foods, get lots of sleep andbe fully hydrated days before race day

• On race morning, get up early and have breakfast atleast two hours, if not more, before the race starts

• Stay hydrated throughout the race and keep up yourcarb intake

• It can be very tempting to try that new, highlyexpensive sports drink which they are handing out atthe refreshment stations – resist.

MULTI STAGE RACE NUTRITION

• A few weeks before a race, slow down your trainingprogramme and concentrate on fuelling your bodywith good nutritious food and gets lots of sleep

• The evening before the race eat a good balancedmeal of tried and trusted foods.

• Two hours before the race begins eat a wholesomebreakfast – perhaps porridge and a boiled egg or agood quality muesli

TO CARBO LOAD OR NOT TO CARBO LOAD –THE BANTING DIET

William Banting

– A morbidly obese undertaker who lived in London andwas suffering from many health problems

– Put on a low carb, high fat (LCHF) diet and Banting notonly lost his excess weight but his health improvedbeyond recognition

TO CARBO LOAD OR NOT TO CARBO LOAD –THE BANTING DIET

LCHF– the diet Professor Tim Noakes says we were built for

– If you are exercising heavily, simply increase theamount of fat you eat until you reach a point whereyou are no longer starving. This takes time but if youlisten to your body, you’ll get an idea of what youneed.

* There are many diets and ways of eating out therewhich claim to be the path to optimum health, but onesize rarely fits all

VEGAN AND VEGETARIANS

Scott Jurek

– firmly believes that a plant based diet is not onlygood for the environment but is also good forhealth, vitality and vigour

– when training or running, he needs between 5000and 8000 calories a day (from plant sources)

– finishes races in excellent times

– hardly ever gets any inflammation or stiffnessafter a run

REAL FOOD

The Feed Zone Cookbook: Fast and FlavourfulFood for Athletes by Dr. Allen Lim

– a sports physiologist and one of the top cyclingnutritionists of our day

– a marvellous cookery book, together with ChefBiju Thomas

– has recipes for whole foods which give you thebalance you need for top performance

Video from James Parkes, working for Exeter Rugby Club, talking about nutrition for recreational athletes:

LEARN MORE!!

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