Runners Education: Planning Your Meals During the Final Week of Marathon Training

This is another installation in a series of runners education articles written by UW Health Sports Medicine staff.

You have come to the final week of training for your marathon, and this week continues your preparation phase for race day. Let's turn the focus to your nutritional needs throughout this week.

A Runner's Change in Diet

The decline of your intensity and length of training runs provides the perfect opportunity to stock up on muscle fuel (glycogen) for race day. Most runners do not need to radically alter their nutrition plan during this week, but instead turn the focus to frequently eating high-quality carbohydrates to adequately prepare their muscles by topping off glycogen stores.

In a new sports nutrition manual written by several leading sports nutritionists, authors review the carbohydrate guidelines based on the number of hours spent in exercise as follows:

• Less than 30 minutes of exercise per day - 1.5 to 2.5 grams per pound of body weight
• One hour per day - 2.5 to 3.5 grams per pound of body weight
• One to three hours per day - 3 to 5 grams per pound of body weight
• More than four hours per day - 4 to 6 grams per pound of body weight

Eating During Your Taper

Eating the appropriate amount of carbohydrates for training or your taper means planning these foods into every meal and snack opportunity. Plan to refuel your body every three to four hours to prevent uncomfortable dips in blood sugar and overeating at the next meal or snack.

During your taper, your energy output and caloric intake decrease, but don't make the mistake of cutting out too much, especially carbohydrates. During this final week, carbohydrates should still make up around 55 percent of total kcal intake four to seven days out and about 70 percent of total kcal intake during the final three days prior to the race. Failure to do so may leave you improperly fueled for race day. Keep up on your hydration and eat three meals and one to two snacks daily, but make each meal or snack slightly smaller.

Each time you sit down to eat, map out which foods and beverages supply your carbohydrates (fruit, whole grains, milk or milk alternatives, beans and legumes) and make these items the majority of your meal. Add in a source of protein (poultry, fish, string cheese, edamame) and healthy fat (avocado, nuts, peanut butter, or olive or canola oil) to best manage hunger and keep your energy levels high.

Suggestions for Marathoner Diet

*Milk alternatives (soy, almond, rice) can be substituted for low fat milk
**Greek yogurt can be substituted for a higher protein and calorie option

Resources

• www.eatingwell.com
• Sports Nutrition: A Practice Manual for Professionals, 5th Edition