Dietitian urges good nutrition before, during long runs

With 18 weeks before the start of the El Paso Marathon, this is the time to start training.

Obviously, making sure your body can handle running for long stretches of time is what sets marathon training apart from living a regular, healthy lifestyle.

But much of the training is not on the road, it’s in the kitchen, and it’s advice that even nonrunners should follow.

“It’s recommended you get about five fruits and vegetables a day,” said registered dietitian Alison Rahaeuser. “Eat whole grains, a little of protein and healthy fats along the way.”

Rahaeuser also said carbohydrates — found in whole wheat pastas and bread, potatoes, cereals and bananas — are the most important nutrient.

“Your body really needs carbohydrates in order to fuel, especially endurance activities,” she added.

A peanut butter and jelly sandwich is a great way to get carbs before running.

“It’s about 30 grams of carb and a little bit of protein,” Rahaeuser said.

That is the least amount of carbohydrates a runner needs for every hour after the first hour of running.

“Use some of your training runs when you’re running a little bit farther to eat a breakfast and see how it sits. If it sits well, then use it for race day. If it doesn’t sit well, nix that plan,” Rahaeuser said.

Here are some other ideas for breakfast the morning before a longer training run or on race day:

Cereal and milk

Toast with egg or peanut butter

Whole grain fig bars or fruit and nut bars

Banana with nuts

It’s important to eat the morning of the race, said Rahaeuser, “Because that’s what’s going to fuel your race. That’s what’s going to get you through that first hour.”

After 20 miles, the body uses up all the glycogen, or stored energy in the muscles, which can lead runners to “hit the wall.”

“That’s when it’s important to have the goo packets handy,” Rahaeuser said, referring to a sports nutrition product. “Some people like maple syrup or honey.”

Rahaeuser urges runners to have access to 30 to 60g of carbohydrates for every hour they expect to be on the course. Runners should check the nutrition labels of any packaged products they use to make sure they have sufficient nutrition.

“You want to prepare for each bout of exercise as though it’s its own sort of competition. You need to fuel before, during and after,” Rahaeuser said.

Staying hydrated is also vital.

“Make sure you’re sipping on somthing during the training runs,” she said. “Hydration stations are important. If you sweat a lot, get electrolyte drinks and products.”

The El Paso Marathon is on Feb. 17, 2019.