How to fuel your body to help you finish the race

Talk about endurance. My friend Hilleri — a dedicated wife and mom — finished the Big Sur International Marathon this past weekend ... just two weeks after completing the Boston Marathon. And safely, thankfully.

She and Stephanie Bouquet — another marathoner, wife, mother of two, and professional — are amazing women. Is there a secret to their enduring endurance?

I asked Stephanie — a sports nutrition dietitian — to update me on the science of eating for the long haul. Any new information on how to eat for peak performance?

“Nutrient timing — when nutrients are consumed to receive the most energy,” she replied. We get energy from a typical meal over about a four-hour period, she explains. And that energy “peaks” about two hours after eating. Athletes reap the most energy when they time their fuel (food) consumption to correspond to this process. So how do you “time” your meals and snacks around long-distance events?

Two hours before exercise is the ideal time to fuel the body, says Bouquet. This helps “top off ” the body’s easily available energy (glycogen) that is stored in the liver and muscles. And the best foods to consume a couple hours before a race are easily digested “carbs” (sugars and starches) along with moderate amounts of protein and f at. Examples?

“Yogurt with l ow-f at granola; peanut butter or lunch meat sandwich; oatmeal with banana and low-fat milk; grapes with nuts and string cheese. Liquid yogurt and sports drinks are also good options.”

Then it’s time to “pre-fuel,” says Bouquet. About 10 to 15 minutes before the start of a long event, she eats or drinks a small amount of carbohydrate (about 20 grams) to “top off ” her glycogen stores once again. She suggests a banana or a sports drink like Gatorade Prime.

Now the race is on. During an endurance activity, the muscles and brain need to be fuelled with 30 to 60 grams of carbohydrates every hour, says Bouquet. That is equivalent to about 100 to 250 calories of high-carb food such as a banana, ¼ cup (250 mL) dried fruit, three to six graham crackers, or a sports drink. After exercise, it’s important to “refuel” within 30 to 45 minutes, says Bouquet. This is a key time when food nutrients can replenish energy stores, repair muscle damage, and even help reduce muscle soreness. Optimal foods for this task are rich in carbohydrates and moderate in protein, such as chocolate milk (re- ally!), instant breakfast drinks or fruit smoothies.

What about fluids? “Too much fluid is now known to be as serious as too little,” Stephanie informs me. “So when you exercise, it’s a good idea to take a couple gulps of fluid (1 or 2 ounces) every 20 to 30 minutes. And while plain water is still recommended for the first 60 minutes of exercise, after that it’s best to alternate between plain water and sports beverages that contain electrolytes such as Gatorade or Powerade.”