|
 |
 |
 |
 |
 |
 |
|
Your donations allow Diabetendurance to continue its existence. Thank you for your help.
It is a fact that most often, runners preparing a 10K or a 21k neglect the diet corresponding to their preparation.
This attitude is unthinkable when preparing a marathon or a long distance trail or a 100k road event.
In fact, running for over 3 hours requires a special dietary plan, which should be in place as soon as specific training begins.
For the diabetic, both Type 1 or 2 , it is necessary to read these few lines which will help to avoid inconveniences which could eventually seriously harm your performance as well as your health.
See you soon on the road
rémi
- Which diet for a Marathon ?
- In training
- During the marathon
- After the marathon
Which diet for a marathon?
by Isabelle - dietician consultantl
A little physiology ...
A good understanding of some physiological restrictions linked to an athletic activity gives us the opportunity to define the performance requirements of a marathon runner.
As a reminder, muscles need fuel and more specifically 'adenosine tri-phosphate or ATP.
The schism of ATP supplies an important quantity of energy to muscles. However, the stock of ATP in our body is limited and can mobilize muscles for only a few seconds. This means that ATP must be resynthesized as required.
There are three options open to accomplish this : creatine phosphate (CP), glycolytic anaerobic and glycolytic aerobic.
For the marathon runner, the latter solution represents the main source of muscular energy, together with an appropriate training schedule and an adequate diet to enable the athlete to perform at his best.
The Marathon runner with Type 1 diabetes must be especially vigilant to blood sugar levels before/during and especially following effort. There is a risk of a hypoglycemia, varying between 6 to 8 hours after effort.
As a result it is important to keep your training book up to date, mentioning the relationship insulin/sport/diet as soon as your training begins.
How can the aerobic chain be used at its best ?
The marathon runner's manufacture of ATP is essentially developed in the presence of oxygen. The oxidation of carbohydrates and in a lesser extent lipids and proteins (much less efficient), will produce ATP and carbon dioxide (CO2) which will be eliminated by the lung.
The advantage of this chain is that there is no production of lactate.
To insure an efficient manufacture of energy, the body must have carbohydrates rapidly oxidizable in the form of blood glucose.
These carbohydrates will come from food during physical activity but also from hepatic and muscular stocks of glycogen.
The stocks of muscular glycogen are the main energy source at the beginning of a low intensity effort.
As stocks diminish, the hepatic glycogen as well as the lipids participate increasingly in the supply of energy.
These stocks are based on training but depend also on diet during the days just before the activity.
In any case they are low as they represent approximately a total of 500 g.
When stocks are used up during the effort, a feeling of fatigue appears.
TVery important for the diabetic runner:
In case of a hypoglycemia during the activity, glycogen is of no help.
Indeed, in the case of a hypo its action releases the glycogen in our hepatic system.
If the hypo appears after or during the effort, you have used up your stock and your only solution is to accept the intervention of first aid staff to supply an efficient re-sugaring.
Be careful and never forget to eat and drink before and after your activityIn summary a dietary intake of carbohydrates is a key element in the diet of a marathon runner.
An imperative: exaggerate stocks of glycogen.
The marathon runner should follow a specific training program to insure he will not suffer more than normally on D day.
Most training should be done in resistance, which will also have the effect of improving the efficiency of the aerobic chain and favorize the stocking of glycogen in the muscles.
The trained athlete has the possibility to stock more glycogen than the sedentary subject.
With the exception of training, diet plays a major role in the increase of the quantity of glycogen in stock.
The marathon runner must have a balanced diet during the year and privilege a hyper carbohydrate diet during the days leading up to the race.If it is suggested to adopt this type of specific diet for the final 3 days, studies have proven that, if it is not possible to do so, a hyper carbohydrate diet only the day before the event has shown a positive reaction on the stocking of glycogen.
This diet should leave lots of room for slow reacting carbohydrates (starches) and limit the in take of carbohydrates with a high sugar level (sugar products, sodas etc…) which favorize the secretion of insulin. During this period the marathon runner should maintain his usual level of protein in take and limit the consumption of lipids.
During the race the in take of fast acting carbohydrates limits the diminution of glycogen during the race. Also the in take of carbohydrates helps to avoid using the proteins needed for energy too rapidly.
While training
3 days before the eventes
- Increase the stock of glycogen: consume around 10g/kg/j of glucides or 700g for a 70 kg male.
Consume pasta, rice, pulses etc.. in adequate quantities or else use polymeric of glucose, type maltodextrines with a low DE.
The night before:
-Do not over do your portion of pasta at the pasta party, as an overdose could create difficult digestion during the night! Pasta, OK but without the orgy.
Limit the intake of fibers, to avoid flatulence on D day.
- Be sure to drink lots of water. Water is essential to stock glycogen. 1g of glycogene requires 3 g of water.
As a result, a slight increase in your weight would be normal.Reminder: no blood sugar level over 2.30 before the start of the race, ideal goal is 1.80
Have a snack before the competition if blood sugar level is between 0.80 and 1.20
- Give a preference to slow sugars: a specific cake for athletes or even better a specific cream dessert with a drink. (Avoid tea, coffee which could be a stimulant unless you are used to them). Give a preference to semi liquid or liquid foods which are more easily digestible. More traditional foods, such as cookies or bread, along with a yogurt could be acceptable.
- Avoid milk. Milk is not always digestible, especially if you have intolerance to lactose.
- Be sure to drink abundantly
-Avoid rapidly acting sugars
Snack if blood sugar is between 0.80et 1.70
- Avoid fast acting sugars before warming up : the in take of fast acting sugars, such as glucose between the snack and the start of the race could bring about a hypoglycemia reaction.- Eventually, take a fructose drink. The brain is a big consumer of carbos and when the runner is under stress, before the start of a race, the stock of glucose could be reduced. To avoid the drain of your stock of glycogen before the start, it is possible to have a sports drink beforehand (or else water lightly sweetened with fructose).
- continue to drink small quantities at regular intervals, but not too much either, or else you would need to use the toilets frequently!
If it's very hot, staying in the shade would allow a start in favorable conditions.
During the marathon
(Careful, it is highly advisable to test your competition diet during preparation)
- drink plenty of fluids: drink every ¼ hour 10 to 15 cl of water at room temperature.
- consume carbohydrates every 35 to 45 minutes- give preference to a mix of glucose-fructose at an average of 60 to 80 gl per hour.
These glucides can be in liquid or gel form.
Take one gel (or ½) before each aid station and then drink the water offered there thus decreasing the weight you need to carry along.
Even though antioxidant gels are useful for their vitamin content, it is unnecessary to multiply the variety. It is important to begin "feeding" right away at the 5k point and at each stop to avoid the " wall ".
THIS IS AN ESSENTIAL STEP, EVEN IF MANY MARATHON RUNNERS FORGET IT!
Just After:
- take in fluids: drink, drink, drink….: to compensate all your lost fluid- bring in minerals: sodium (1g/l) perhaps potassium if the outside temperature
Is high- take in carbohydrates: Muscles are real sponges as far as carbohydrates are concerned for the 2 hours following the end of the event.
The restocking of glycogen is helped by an important liberation of insulin.
For the marathon runner, there is a major risk of hypoglycemia, restocking is unpredictable following an imbalance of a runner who is insulin dependent
Blood sugar tests should be increased to avoid risks.- take in proteins: proteins will potentialize the restocking of glycogen and reactivate the syntheses (anabolism) of muscular proteins, which favor the reconstructions of muscles.
Drink a specially formulated beverage to provide all these nutriments. If this is not possible, a sugar/salt beverage and a proteinic provision could replace the sports drink.
The evening and the following days
Give preference to a hyperglucidic menu (carbohydrates) and continue to take in fluids
Consult our file concerning nutrition after your marathon
