Send your questions to info@atpnutrition.combetween July 15th and September 1st 2010. The answers to your questions will be posted generally along with other tips and tricks at www.atpnutrition.com. You can also meet our team in person at the Montreal Marathon Expo in September.
ATP nutrition is a group of specialized dietitians, and your best resource when it comes to deciding what to eat to train harder and maximize performance. Many of our clients and even a few of our team of dietitians will be running beside you on the 5th. See the sample fueling plans below designed by the team at atp nutrition to give you ideas for your plan.
For an individualized plan contact info@atpnutrition.com to learn more about our personalized nutrition coaching programs. Experience a new way of preparing yourself for race day!
One very important topic for endurance athletes, especially for the “big day” and the days leading up to it, is carbohydrate loading otherwise known as : glycogen loading. The foods you eat containing carbohydrates are converted and stored in your liver and muscles into glycogen. Because carbohydrates are your primary source of energy during exercise glycogen loading is a must!
By filling up your energy stores with carbohydrates you avoid the risk of running out of glycogen stores (energy) during the run. No matter which distance you are running (5,10,21 or 42km) it is still beneficial to load up.
How is it done? The latest studies show that glycogen loading is best started 2 to 3 days prior to your event. This means increasing the consumption of carbohydrates at every meal (more fruit, bread, cereal, yogourt, juice, pasta, rice, potatoes, etc...). By eating a surplus of carbohydrates you will have more energy available for your event.
Are you worried about gaining weight? Or gaining body fat? No need to worry! Two or three days are not enough to gain weight. You might see a few pounds more on the scale, but this is the weight of the carbohydrates stored in your body. Another benefit of glycogen loading is that you will store extra water. GREAT! You will need the extra hydration during your run. This also means it is important to consume extra water in the 2 to 3 days before the event, usually in a 3:1 ratio of water to carbohydrates (see example below).
Here is an example of a pre-event carbohydrate rich supper:
Your muscles will be ready for the big day!
In the weeks leading up to the race, it is a good idea to take advantage of your training time as a “test run” for the actual event day. Experiment with different breakfast meals before your run to see how your body tolerates certain foods or meals. Try to eat the following amount of carbohydrates while still giving yourself enough time to digest (this may take your body some practice):
1 gram of carbohydrates / kg of weight / hour of exercise
For example: 2 hours before a marathon, a 70kg individual should consume about 140-150 grams of carbohydrates. What does that look like?
Here is a breakfast that contains 140-150g of carbohydrates:
= 150g of carbohydrates
In between breakfast and the start of the event sip on a sports drink to preserve your energy stores.
Make sure to take advantage of your long runs to practice: vary your carbohydrate sources, and note how different meals and snacks impact your performance. Better to blow a training run due to something you ate then blow the race! You may want to keep a journal with the foods and amounts you’ve eaten and how you feel during your run. Try cereals, oat products, cream of wheat, bagels, waffles, crepes, fruit and juice, milks, frappés and smoothies, yogourts, etc. Try jam, honey, nutella, maple syrup, etc. The most important thing is to find YOUR winning combination!
Keep in mind, the morning of the race you may be nervous and this could affect your digestive system. Try to remain calm the day of the event and if you are not able to eat due to digestive upset, opt for a liquid meal substitute instead.
ATP nutrition was launched in 2003 by qualified dietitians with a passion for sports nutrition and was the first company in Quebec dedicated to sports nutrition. Representing many of Canada’s Olympians, ATP nutrition helped many athletes reach the podium with their individualized nutrition coaching. Realizing the benefits of nutrition coaching for elite athletes, the lifestyle division was launched in 2009, extending services to individuals serious about maximizing their personal and professional performance.
The sport drink offered at the Montreal Oasis Marathon is an equivalent of the well-known trade marks such as Gatorade, Powerade etc… Our sporting drink is made here in Quebec by the A.Lassonde Industries Inc. The savor offered on our course is “citrus fruits”.
At the request of the runners, here are two tables on a purely comparative/informative basis:
Montreal Oasis Marathon sport drink's Ingredients: water, sugar and/or glucose-fructose, citric acid, sodium chloride, natural and artificial flavors, modified corn starch, color.
Trade Mark Ingredients: water, sugar and/or glucose-fructose, citric acid, sodium chloride, sodium citrate, monopotassium phosphate, ester gum, color.
To help guide runners and trainers for the race, here are some recommendations concerning hydration during the run.
For most runners, drinking water is sufficient if the length of the run is less than 1 hour. During longer runs (>1 hour), the ideal beverage should contain carbohydrates in order to help maintain energy levels. If the temperature is hot and humid, the beverage should also contain electrolytes (mineral salts). Other factors influencing the choice of a sports drink are intensity, the types of foods consumed prior to the run, and personal preferences.
In theory, it is recommended to drink 10 ml per kg of body weight per hour. In practice, certain runners, notably those who sweat extensively, may need to drink more than the recommendations in order to remain adequately hydrated. The quantity of fluids to drink during a run also depends on tolerance, which is variable from one runner to another.
Concerning the nutritional composition of the beverage, it should provide between 40 to 60 grams of carbohydrate per liter. The addition of mineral salts helps compensate for the loss of electrolytes through sweat as well as help prevent muscle cramping. The quantity of sodium should be approximately 500 mg per liter.
Sweating is essential and inevitable as it is our body's mechanism to maintain our normal body temperature. To ensure proper hydration during a run, it is advised to drink regularly, even before you feel thirsty. Be aware of the first signs and symptoms of dehydration (thirst, headache, nausea, fatigue, cramps…), in order to react and prevent heatstroke.
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