KEY POINTS:
Eating and drinking well leading up to the event is just as important as training for it - after all, your motor won't be running anywhere if you don't give it sufficient fuel! More likely, you'll feel tired, perform badly and pick up some nasty bug because your immune system is weakened. Food and drink also have a huge impact on your ability to maintain your energy levels during the race.
WHAT TO DRINK
During the 12-week training period, and in particular in the 24 to 48 hours leading up to race day, make sure you stay well hydrated by drinking about two litres of caffeine-free fluids a day. If your urine is clear, it's a surefire sign that you are sufficiently hydrated - if it's yellow, you need to drink more.
Water should be your drink of choice, but for training runs longer than one hour, a carbohydrate-containing sports drink can help replenish any minerals lost through sweat. Herbal teas and low-sugar natural fruit juices are also good fluid choices. Stay away from coffee and energy drinks - they tend to overly stimulate urine production, which may leave you dehydrated, feeling tired - and running for the loo all the time. Also limit your alcohol intake during the 12 weeks - it will dehydrate you.
Two hours before the event, drink 500ml to 750ml of fluids.
During the race, drink between 120ml and 240ml of water or carbohydrate-containing sports drinks every 15 to 20 minutes to help raise your performance levels.
In the hour after the event, drink 750ml of fluids (and we're not talking celebratory bubbles here) to speed up your recovery time.
WHAT TO EAT
Week 1 to 11
During the first 11 weeks of the programme, aim to consume about 65 per cent carbohydrates, 25 per cent proteins and 10 per cent fats each day. Eating a variety of foods from all four food groups (see table) will see to it that you get all the nutrients you need to keep you on top of your game, including the essential vitamins B, C and E, and minerals iron, zinc and calcium. Eat five to six smaller meals instead of three large ones - that way your body will need less energy to digest the food, and leave you more energy for your workouts.
Why carbohydrates?
Complex, low-GI carbohydrates are the marathon runner's main source of fuel. They are the kind of carbs that keep your blood sugar levels stable and release energy gradually. Good examples of this type of carbohydrate are wholegrain breads, pasta, brown rice and most fruits and vegetables. Stay away from simple, refined carbohydrates, such as white bread, pastries, pies and doughnuts _ they will give you a quick sugar fix, followed by an equally quick energy slump.
Why protein?
Protein helps grow and repair body tissue, including muscle and bone, and keeps our immune system strong. Go for lean meats and meat substitutes (see table).
Why fats?
Fat is extremely energy dense and consuming too much of it can cause serious health problems, including heart disease. Having said that, our bodies need certain amounts of fat to maintain healthy skin, protect our organs, and provide vitamins A, D, E and K. The happy medium? Have only very little of it (70g to 100g depending on your stature and gender), and choose unsaturated fats, derived from plants and oily fish, rather than animal-based saturated fats. If you have saturated fats, go for reduced-fat versions, such as low-fat milk or cheeses (ie Edam).
Week 12
On days one, two and three of the taper phase, gradually have half to one serving of carbs less each day, to compensate for the fact you're exercising less. Then carbo-load for days four, five and six, by having a serving or so more than for the duration of the programme to maximise your carb-storing ability for the big day. On the evening before the race, have a carbohydrate-rich meal, but keep it simple. and don't overeat or you may feel uncomfortable the next day.
The morning before the race
Get up early and eat a light meal of low-GI foods and some fats to keep your blood sugar stable. A good example of a pre-race meal is two pieces of wholegrain toast with peanut butter and a banana, pikelets with honey, or porridge with milk and raisins.
During the race
Because you need to replace your energy fast and furiously, this is the one time that you're allowed to dose up on high-GI foods, such as energy bars and energy drinks.
- Detours, HoS
