If you are wondering what is the best nutritional strategy to follow prior to, during and after the Equinox Marathon, you’re in luck.
You can get professional advice from someone who knows all about it: Jane Leblond of Performance Nutrition. In addition to being a four-time Equinox Champion, Jane is a Licensed Registered Dietition and American College of Sports Medicine certified Health Fitness Specialist, so she brings lots of practical experience as well as technical knowledge.
To view a PDF of the sound Equinox nutritional strategy shown below, click here (PDF): Equinox Marathon Nutrition Information.
To view a more complete PowerPonit presentation on the topic, click here (): Equinox Marathon Nutrition Presentation.
Equinox Marathon Taper and Race Day Nutrition
7-14 days before
- Maintain your regular diet, including plenty of fruits, vegetables, high fiber grains*, and lean proteins
4-7 days before
- Add one additional serving of carbohdrates to meals
- Don’t skip meals
- Pay special attention to replenishing glycogen after runs
2-3 days before
- Increase carbohydrates to 1/2 the volume of foods at meals
- Continue to make most carbohydrate choices fruits, starchy vegetables, and high fiber grains*
1 day before
- Switch to low/moderate fiber grains*
- Avoid high fat and spicy foods
- Play it safe! Avoid new or poorly tolerated foods
- Drink to thirst
* High-fiber grains include 100% whole wheat breads, brown rice, whole wheat pastas, whole grain and bran cereals. Low fiber grains include white breads, sourdough and French breads, white pasta, white rice, refined wheat and rice cereals.
- Ideally, you should eat a breakfast with moderate amounts of fiber, protein, and fat 2-3 hours before the marathon. Good choices include English muffins or toast with peanut butter and honey, cereal with 1% or skim milk, low fat yogurt, fruit, and/or fruit juices.
- If you don’t have several hours to consume a decent breakfast, have a pre-race snack instead. Foods and beverages should be low in fiber, protein, and fat to speed digestion. Good choice include fruit, fruit juices, smoothies, sports drinks, and sports foods such as gels, blocks, and sports beans. Remember to refuel early on in race to prevent early glycogen depletion.
During the race
- Refuel with 30-60g carbohydrates every 45-60 minutes.
- Take water with gels, blocks, sports beans, and other high carbohydrates sports foods to prevent GI upset.
- Stick with your refueling schedule even if you’re feeling good in the early stages of the race. At mile 20, you’ll be thankful you did!
After the race
- Replace lost fluids with water and sports drinks immediately. Replenish your glycogen stores and begin your recovery with a high-carbohydrate, protein-containing snack within 30-60 minutes. Good choices include a PB&J sandwich, pretzels with string cheese, potato chips, granola bars, cookies, chocolate milk, fruit, and fruit juices.