Race Day Training? Load up on Carbs & add a dash of Protein!

Jan 2, 2013

Training for the Bermuda Marathon Weekend? Then you know nutrition is a critical part of tackling a marathon or half-marathon. What’s the best food to eat to maintain the energy and stamina required for race day? CARBS! Stored carbohydrates, or glycogen, is the body’s energy stockpile of fuel for working muscles.

During training men and women should consume 2000-2500 calories a day – 65% should come from carbohydrates and 10% should come from protein – protein repairs muscle tissue. The remaining 20-25% of calories should come from unsaturated fats.

Eating complex carbohydrates is always best as they are absorbed by the body more slowly (thus preventing dips in blood sugar and energy) and frequently contain more vitamins and minerals than simple or fast carbohydrates.

Good sources of carbohydrates: potatoes, yams, beans, peas, whole grain cereal, pasta, and bread, brown rice, corn, raisins, apples, bananas, carrots and other root vegetables. Good sources of protein: low fat milk, beans, green peas, lean beef, chicken, fish, eggs, cheese, yogurt, nuts, peanut butter, cottage cheese, tofu and soy products.