Rob’s Cork City Marathon Blog: Week 4 – Choosing the right food

Fuelling your body with good food is essential to compliment your training, writes Robert McNamara.

DIET WHILE TRAINING

I'm a creature of habit when it comes to food and I tend to follow the same routine every week when I'm training for a race.

I try to eat the kinds of foods that help my running and I can literally feel it when I've made the right choices because my energy levels are up and I can run for longer.

Like most things to do with long-distance running, there are generic guidelines available out there but the personal is always slightly different from the collective - so you should always try and do what suits yourself.

Some people like three square meals, others like to eat throughout the day and it's important you listen to what your body is telling you.

There are loads of foods that are healthy, tasty and filling - and will pay dividends when you're running - so you don't have to live like a jockey, or anything that extreme, and you won't be constantly starving.

It's just a matter of eating right and packing in the rubbish. However, before you make any drastic dietary changes you should consult with your GP or dietitian.

My number one tip is: ALWAYS eat breakfast.

It doesn't matter what time I have to get up before work, I always make sure to have a healthy breakfast before I leave the house. This helps to avoid the mid-morning slump and temptation to snack on rubbish during the day.

Eat plenty of fruit too. It seems obvious but fruit has the right kinds of natural sugars that energise your body. Oranges, bananas and blueberries, especially, are great for recovery and nourishment.

It goes without saying that vegetables, fish (especially salmon for Omega 3 and protein) , chicken (protein) and wholewheat foods (pasta, easy to make and pure fuel!) are also perfect for runners.

Red meat is okay on occasion but it will slow you down and make you feel lethargic if you eat too much.

Avoid soft drinks laden with sugar like the plague. They are good for nothing but fat storage and have little nutritional value.

Drink lots and lots of water, which again seems obvious, but it's better to constantly sip rather than guzzle three glasses in one go. Sipping will keep you constantly hydrated.

Electrolytes should also be worked into your routine.

My day usually consists of:

• Breakfast – Water with cod liver oil/ garlic and vitamin supplements followed by porridge (with a dash of honey, blueberries and a chopped banana)
• Snacks – Cashew or almond nuts (handful)
• Lunch – Wholewheat bread sandwiches (with salad, turkey slices and a little bit of cheese)
• Dinner – Pasta/Potatoes/ with chicjen and fish OR stir fry with fish/chicken

I must admit, I'm no angel when it comes to food and I do enjoy a chinese and a bit of milk chocolate on occasion, but I try to keep the treats to a minimum - especially during training.

We runners need more calories than “normal” people but it's important that we are taking in the right type of calories that convert to energy and not fat storage.

EATING THE NIGHT BEFORE AND MORNING OF A RACE

It seems mad but I always have a little bit of pizza with a side of pasta or some rice the night before to load the carbs.

I find it slowly converts into energy the next morning and I'm not racing to the toilet, rather than the finish line.

In the morning I eat eggs, porridge or wholewheat cereal with non-concentrated orange juice and a cup of tea or two.

I don't like coffee but I'm told it's really good to have before a long run.

Everyone is different, though, and I have seen people eating full Irish breakfasts in hotels and B&Bs on the morning of a race!

I can't even begin to imagine the effects of that during the race.

I never try any new foods in the build-up to a race because it's asking for trouble. Play it safe and don't take any risks.

EATING DURING THE RACE

Again, from a personal point of view, I try to keep things as natural as possible. I take a few gel packets but they have a tendency to make my stomach ill so I try to eat oranges and bananas being handed out by spectators - I'm always hugely thankful to the people who make the effort.

I don't take jellies as the sudden rush of sugar has a tendency to throw me off course but they work for some people.

If you're a gel head, then remember to always follow your intake with water.

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