Week of marathon carb intake

RoyalMoose11
RoyalMoose11 Posts: 211 Member
in Food and Nutrition
It looks like conventional wisdom is still 3-5 grams of carbs per body weight leading up to a marathon. I've already read protein should be at .7 grams and fat at .5 grams per pound. Are folks seeing this work for them?

I'm having a hard time with my macro levels syncing up for this at my maintenance calorie intake. at 3100/day at 240/250 (depends on the day...) my macros to hit near 750g carbs is carbs 80% (710g) protein 15% (133g) and fat 5% (20g). Does that seem right?

I also see a struggle in trying to eat ~750 grams of carbs/day. Anyone have suggestions for helping his that goal. I'm thinking the gatorade and juice will help.

Also, I think I need to watch the type of carbs. For a Sunday race I'm thinking:
Up through Wednesday: brown rice, brown pasta, whole wheat bread, quinoa, melon, green veggies
Thursday-race day: white rice, white pasta, white bread, less veggies, no whole wheat
All week: juice, gatorade

Replies

  • eldamiano
    eldamiano Posts: 2,667 Member
    Seems mega boring to be honest.
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    The carb intake? Yeah. I've experimented with different carb-heavy foods and found some non-boring combinations. After my first (of 3) 20 mile runs where I hit my wall I really looked into some yummy carb-filled meals.
  • eldamiano
    eldamiano Posts: 2,667 Member
    Before a race I will have any pasta dish, pizza or KFC (yes seriously). Best running food possible. Chocolate flapjacks too.

    In terms of race nutrition, I am not sure what Gatorade and juices do. I would drink whatever....
  • jennalink807
    jennalink807 Posts: 226 Member
    I just had my marathon on Sunday, and all last week I stopped logging, ate as much as I wanted, and made sure that I didn't skimp on the carbs. I made sure to drink plenty of water and electrolytes for two days beforehand as well, and my dinner was mostly carbs the night before the race. Other than that I didn't go crazy over specifics.

    I never hit the wall and had plenty of energy to complete the race in my goal time. (During the race I had 2-3 sips of water at each water station, and took a GU every 5 miles.)

    Your body will tell you what it needs-just eat real food and plenty of it for a few days beforehand, without skimping on the carbs. Get up race morning and have some breakfast (mostly carbs, avoid dairy) two hours beforehand.

    Have a great race!!
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    edited October 2014
    the juice/gatorade is more for easy carb intake. I have always found drinking easier than eating. For example, I like green smoothies (kale/fruit/fruit) more than east some kale and two pieces of fruit.

    I've also found that carb heavy only the two days before the race lead to GI issues. Very specific, uncomfortable, need a pit stop every couple of miles GI issues.
  • eldamiano
    eldamiano Posts: 2,667 Member
    But you want starchy carbs more than sugar. I spoke to a guy who just run a marathon in 2.56. He fills up on 1,000 calories of bagel like snacks on the morning. You need to give 2 hours to digest but you cant beat stocking up on these types of carbs.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    gummie bears
    potatoes
    rice
    syrup/pancakes
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    IME (so take this for what it's worth)...

    The optimal macro ratio the days leading up to a big race is Ben and Jerry's. Sufficient sleep + a pint of B&J at night always leads to good results.

    Also, IMO (again, take it for what it's worth)... what you eat/drink DURING the race is FAR more important that what you do leading up to a race.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    jacksonpt wrote: »
    The optimal macro ratio the days leading up to a big race is Ben and Jerry's. Sufficient sleep + a pint of B&J at night always leads to good results.

    That almost makes me want to run a marathon!
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    It's funny... I read something online about the food and it mentioned Ben an Jerry's! Maybe a relation to the amount of sugar consumed by the individual was equal to that... Great reference.

    Potatoes, pancakes, and gummi bears can all easily be added. Gummi bears are a suprise. Is it for the sugar?
  • MityMax96
    MityMax96 Posts: 5,778 Member
    glycogen stores
    15 * LBM in kg

    So for me, I am prolly ~165 lbs LBM, in kg that is 79kg
    So about 15 * 79 = 1185
    So if I am completely depleted, then ~1200 gr of carbs to refill glycogen stores.
  • RoyalMoose11
    RoyalMoose11 Posts: 211 Member
    Well- today I'm at 540 carbs (including tonight's dinner plan) with about 200 calories left. Any good suggestions to add in? I'm thinking gummy bears may help do the trick!

    I also did three servings of pretzel rods. A great snack but it nailed my sodium. I drink so much water though so it may cancel out.
  • MityMax96
    MityMax96 Posts: 5,778 Member
    gummy bears sound good to me
  • agrasso88
    agrasso88 Posts: 33 Member
    There is no need to carb load, the body can only store about 500 calories worth of glycogen in the muscles and a bit more in the liver. Best thing to do would be to eat a carb heavy meal 2 or 3 hours before you run. simple carbs with high GI are best so that they are released quickly for instant energy.
  • _Terrapin_
    _Terrapin_ Posts: 4,301 Member
    750 grams of Carbs is 3,000 calories. Maybe you math incorrectly?

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