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Nutrition For Mumbai Marathon Runners - What To Eat The Night Before The Marathon

Thursday, January 14, 2010
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Congratulations!
Your training is now over and the hardest part is done. Tomorrow, your body will enable you to achieve this inspiring goal you have set for yourself.
But before you run the Mumbai Marathon, what you do the night before and how you prepare your mind and body for the grueling task ahead will make all the difference to your timing and in what condition you finish the race.

The following 7 lucky tips for the night before are simple and practical suggestions that will let your body relax as much as possible. They will also prevent you from making common mistakes that might cause discomfort to your body in the form of cramps or sluggishness during the race.

1. Keep your body hydrated
Drinking plenty of fluids throughout the day is key to keeping your organs, muscles, and cells relaxed and hydrated. Do not take any alcohol to celebrate your upcoming run, as it has a dehydrating effect on your cells.

2. Eat regular home cooked food - keeping the 65% calories from carbohydrate ratio in mind
Do not eat out at restaurants or parties as you never know what might cause an imbalance and disagree with your system.  Don't overeat or have extra portions of pasta thinking you will truly load up on carbs - it doesn't quite work that way, and you will simply get heartburn from overeating. Remember, keeping your digestive system happy is key to a successful race. Avoid any fried or junk foods as these have a sluggish effect on your body.

3. A well rested body is an optimal machine. Rest up - your muscles and cells need to be relaxed and well rested to optimize their performance and be able to endure the hardship of the race the next day.

4. If you feel like a run to stay supple or relax - go for it - but only to keep the muscles loose and your mind mentally relaxed. If you start feeling tense then by all means go for a 20 minute run so you feel that warm familiar feeling and your mind will be able to focus better.

But if you think you perform better after rest, then just chill 24 hours leading up to the race by being a couch potato and watching TV. Whatever you do, just dont throw in a regular workout, it will exhaust your cells and muscles and make you sore and tight the next day.

5. Get your clothing and accessories ready
Keep ready all your clothing and equipment for the race the night before.
    * Race number and safety pins
    * Your running clothes, hat, shoes and socks
    * Wristwatch / stop watch to time your miles
    * Your race fuels, such as energy bars, drinks (whatever you've been training with)
    * A cream/ gel to prevent chafing, such as petroleum jelly

6. What if I dont get a good night rest?
Don't worry if you can't sleep the night before the marathon; a lot of people are too excited to fall asleep. One sleepless night will not hurt your performance. The excitement and adrenaline rush from marathon race day will give you plenty of energy for your race.
If your body is relaxed and your mind is carefree, then just lounging around home with feet up is good enough.

7. What if I have an anxiety attack
Stay relaxed, stay positive. You have worked so hard to train and be at this point. You know you can do it and you must believe in your training.
Think positive and imagine your run course. Review your plan / timings etc but trust in your abilities.
Believe me the hardest part of training these past months was actually the hardest thing you had to do and you did it. Watch a movie or read a book that you find uplifting and warm.

Don't party at a marathon party the night before.
Stay off your feet, rest and relax at home.

Most Importantly:

Plan Breakfast
Eat what you are used to eating. Wake up a few hours earlier. Give yourself plenty of time to get ready, eat breakfast, and get to the starting point early. Do not sample bars they provide at the race or start line. Stick to foods you are used to. The last thing you need is an unknown energy / protein bar or drink that your body hasn't tried before and it triggers an unwanted physiological response that may disrupt your running plan.

So,

1. Avoid foods that might cause cramps - specially milk and dairy products.

2. Go for complex carbohydrates that are easier on your digestive system and store fuel well in your body.

  • whole grain bread
  • oatmeal, or a little granola
  • honey,
  • maybe a light pasta salad with a few vegetables 

Your goal is to fill up your stomach without taking any risks before the race.

Good luck, we know you can do!

By. The Dietitians At NutritionVista.com

 

NutritionVista

User Comments

18 August, 2010 | kuldeepmehar | Reply

kuldeepmehar Running the Mumbai Marathon is a challenge for your mind and body. To successfully cross the finish line - here are a few tips for the night before the big race.

11 June, 2010 | Samyukta | Reply

Samyukta What do you think of the use Gatorade by people who engage in active exercise

09 June, 2010 | Geetanjali Kelkar, Dietitian Nutrition Vista | Reply

Geetanjali Kelkar, Dietitian Nutrition Vista Dear Manav,

Energy/sports drinks can be consumed before and during workouts. But check labels carefully. The sugar content of energy drink should be between 4 to 6% per 100ml. Higher concentration of sugar in sports drinks or high glucose content raise the blood glucose abruptly and then person is likely to go in a state of hypoglycemia during exercise. Sports drink should also contain electrolytes- sodium and potassium. Some also contain caffeine that has a stimulating effect. Aerated drinks are not a substitute for sports drink and have a deleterious effect on performance.

04 June, 2010 | Manav | Reply

Manav Hi,
Is It OK to have energy drinks during or before work outs?
Thanks

16 January, 2010 | Sheila S | Reply

Sheila S Good Luck Mumbaikars!
See you at the finish line.

Mumbai is the best, isn't it!!
Cheers!

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