Best Food to Eat before a Runner's Marathon

Anyone who does distance running wants to be sure that their body is getting the right amount of fuel for optimal performance.  Not only does a person intending to compete need the right amount of fuel, but they need the right kind.  Not all foods are created equal, and there are some that might be better for long distance running preparation than other types of foods.  It is generally agreed that the best diet of foods to prepare for a competition such as 5k, marathons and half marathons are comprised of complex carbohydrates.  Complex carbohydrates are mostly found in fruits and vegetables.

For two to four days prior to the run, it is recommended to eat larger amounts of these types of vegetables and fruits in addition to the proper amounts of protein and to avoid eating fats.  The reason for this is that these types of vegetables convert to glycogen that is stored in the liver and muscles for future use.  Glycogen is a sugar the body produces from carbohydrates and it is used to sustain stamina in the muscles.  This type of eating is sometimes referred to as "carb loading" and it has been used by athletes for many years now to help enhance performance on competition day.

The complex carbohydrates in the diet that are used in the days leading up to the 5k, marathons or half marathons should be in the low glycemic index range.  These foods are less quick to be used as fuel or put into fat stores and more prone to being used to store glycogen.  Good food choices for the days leading up to the 5k, marathons or half marathons could include grapefruit, unsweetened yogurt, cherries, cashews, chickpeas, peanuts, and many others.  These foods take a little longer for the body to process and it will store the energy provided by the glycogen for when it’s needed.

Once the day of 5k, marathons or half marathons arrives, it is recommended that a meal consisting of complex carbohydrates that are high on the glycemic index 2 to 4 hours prior to the event will give the body readily available fuel to boost performance at the start of the competition.  Good choices for this meal are items like whole wheat bread (toasted or otherwise), waffles or pancakes, bagels, and other grain foods.  They are quick to process and will give the body that initial turbo charge it needs to get off to a good start.

It is also necessary to ensure that the body is hydrated prior to starting the competition, and to drink water or a sports drink that will add more glycogen to your stored sources.  Ideally, a person should consume water every 15 minutes or so during the 5k, marathons or half marathons to avoid dehydration which can cause nausea, vomiting, and make the body incredibly tired.  It is also recommended to avoid waiting to ingest water or a sports drink until thirst has set in.  Thirst is an indicator that the body is already dehydrated and could indicate that it may be unsafe to continue the run.  There are also some other foods and drinks that should be avoided prior to a competition and during the competition.

Foods high in simple carbohydrates, such as candy and other sugary foods will give a person a momentary boost in energy, but will leave the body feeling tired once the insulin response happens.  This reason, in addition to the fact that the acids in them can cause an upset stomach during the 5k, marathons or half marathons, is why fruit juices should be avoided.  Once the 5k, marathons or half marathons is over, a meal of more complex, low glycemic index carbohydrates should be eaten to help replenish the glycogen stores that will now be missing from the muscles to help recovery.