Marathon Training – Is it cool to carbo-load?
I’m 46 years old, training for my 12th marathon, the 2010 Boston Marathon, to be held on April 19, following a 16-week training schedule. Since I spend a lot of time nursing my back, hip and foot aches and pains, I’m not sure how many more of these races I have left in me. But, I’ll give it my best shot, and if I qualify for Boston again, I’m sure I’ll trudge through another cold winter. Follow me as I put one foot in front of the other.
Carbs or Proteins. Which foodstuff reigns?
In my post Marathon Training – My Friday 15 Miler, I promised I’d follow up with my two cents on protein. I will preface by saying that the whole eating-while-training issue is always a work in progress for me, especially as I age and my body composition changes.
If memory serves
I can actually remember every meal I ate before every marathon I have run. Pathetic, I know, and a true inditement of my geekiness. I remember the gnocchi I ate at my apartment before Boston in ‘97, the pasta with chicken prior to San Diego and the pizza I had in Dublin. (I also remember the shots of tequila I drank two nights before the Dublin marathon, because after all, I was vacationing in Ireland and needed to celebrate; however, this is something I highly recommend against doing).
When I first started running in…..err…..1975 (boy I’m old), carbo loading was the only thing a runner considered doing. In fact, even now, most pre-race events are pasta parties. But I’m starting to question the wisdom. Here’s one person’s opinion about carbo loading before a marathon.
And it’s not all about the night before the race, either.
Carb meet protein
When I was working out with personal trainer extraordinaire Karrie Wood several years ago, she recommended I eat more protein than I had in the past. Why? Though I’m not overweight, my fat to muscle ratio is a little on the high side. In other words, I’ve likely lost some muscle mass as I’ve gracefully entered my forties, and I need to replenish that which I have lost. The best way to do this is via muscle strengthening workouts – free weights, weight machines, Pilates, etc. But a diet with a bit more protein is beneficial, too. After all, in the years before I got married, I ate a lot of all pasta and/or all veggie meals (especially in grad school and in Boston, when I couldn’t afford meat).
So I started experimenting. I ate protein (usually chicken or fish) the night prior to long training runs, balanced with a variety of veggies. I drank protein shakes immediately before long runs (or even tennis matches, which I often find to be long and enduring since I have no tennis strategy and have to outlast opponents to win). I ate added peanut butter on toast to accompany the protein shake. You can find my recipe for shakes here, and I promise it won’t look like the one here (though I’m probably going to try Marie’s recipe for some variety in flavor, and because I like her blog so much).
And no, I didn’t start eating steaks and bacon around the clock. I just integrated more protein, almost always ones lower in fat, into my usual carbo-loaded diet.
And the results are….
The first race in which I competed after integrating my new eating habits happened to be the first one in which I qualified for Boston (at the Chicago marathon, and if you must know, I ate spaghetti with meat sauce the night before). And though my qualifying time increased (because I turned 45), I didn’t slow down, either. I am running as fast as when I as 32. And when I ran Boston last spring, I again qualified for (this year’s) Boston.
Other benefits of protein
For one, I don’t get as hungry, both during workouts (there’s nothing worse than running 18 miles and dreaming about a pile of pancakes the entire time) and in between meals. I also think I my level of energy is sustained for a longer period of time – during and after long runs, all other conditions notwithstanding (by that, I mean no raging PMS or bad hangovers and plenty of fluids and sleep, you know, things like that).
Too much of a good thing
The night before I ran Marine Corps, I ate a big ‘ole filet mignon. And I proceeded to have the worst marathon of my life the following day. Was it the steak’s fault? Probably not. But I also may not have eaten enough carbs, either.
That’s why I’ve decided a nice mix of protein and carbs is ideal for my body the night before the race. And on race day….I definitely incorporate protein in the mix. That is usually a protein shake (not one, since hotels rarely come equipped with a blender, but rather a pre-mixed fruit shake bought at the grocery store with a scoop of protein powder) and a PB&J (and also a bagel they’re handing out just prior to the race). Though a warm bowl of oatmeal or a nice cheesy omelet might taste good, it’s not likely you’ll find a gourmet restaurant open at 5 a.m. to serve breakfast (except maybe NYC, still open from the night before).
Carbs during the race
I’ve turned into the queen of power gels. The two races I have tried it, I have not bonked as badly at mile 20. I’m not talking a gel or two, but 7-8 gels. And I’ve even mastered a new technique of swallowing them whole, like pills, with a big gulp of water. That ensures you get fluids, too, and also helps prevent nausea (because we all know how bad those gels taste and how hard they are to swallow when you’re mouth is dry). I’ve tried eating energy bars, but I simply get too sick at my stomach. (P.S. I train with gels, too).
My number one recommendation: stick with the routine
Don’t save something new for race day. Make sure you experiment with different types of food and fluids before and during long training runs. How your body responds is the best way to determine how you’ll react during the race itself.
And it’s also great to check out information from sources like Runner’s World. They suggest you be attentive to the types of carbs you eat, specifically ones that are rich in fiber and high in water content. They also recommend that you carbo-load, not fat load. I like Krispy Kreme, too, but I’m not sure donuts is what they had in mind (though like Suemac, I tend to use long distances as a good excuse to eat sweets).
And afterwards
P.S. Since I originally wrote this blog, a great article came out about the importance of eating after a workout. A lot of the food suggestions (before and after) contain a mix of protein and carbs, and the author’s choices are similar to what I eat.
So maybe that was part of the problem, too.
Anyway, it was an incredibly foggy day (I’m wondering if I will ever run in the sun again. This has been a Seattle winter in Boise.). And not nearly as cold as I had thought. I overdressed, after nearly freezing to death last week, and was drenched in sweat by the time I got to the top of the hills an hour later.
So I kept going up and up and up. And before I knew it, I had run about 6 miles up some pretty tough hills (I could check my Garmin for the exact elevation climb which is really dorky but kinda cool). Not only was I beat, but I had an upset tummy to show it. By mile 4, all I could think was how much I wish I had not eaten an omelet just before I ran.
Melinda Hinson Neely runs a business, runs a household and still manages to run marathons. She has consulted with many clients in the health and wellness industry, and more importantly, has stayed healthy and happy while juggling meetings, relocations, business trips, marriage and children. 
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