Diet just as important as training for marathon, dietician says

WINNIPEG — Marathon training is equal parts nutrition and physical training, sports and health dietician Jorie Janzen says.

Early-morning runners should keep the pre-run meal light, Janzen suggests.

“It might be something as simple as a smoothie in the morning, maybe add yogurt.”

If that’s too heavy first thing in the morning, she also suggests an electrolyte beverage.

Once your morning jog is over, it’s crucial to eat plenty of carbohydrates and protein within the first 30 minutes, she says.

“Bagels are a great choice. Add an egg and you have a great recovery meal.”

For those planning to training in the afternoons, Janzen says setting yourself up for a successful run is as easy as drinking water.

“Make sure you’re well hydrated all day long,” she said. “The most common reason for fatigue is lack of water.”

If eating healthy is boring your palette, Janzen suggests switching from sweet food to savoury as an easy way to change up a diet. Hummus can be a good alternative to peanut butter, she says. Substituting whole foods for processed foods will also set you up for a better run.

Just don’t try to change up your meals on race day.

“Anything you have race day you had to try in practice.”