Get Prepared for the Event

Hydration

As the official sports drink of the adidas Auckland Marathon, Powerade will play an important role in hydrating race competitors on October 31st. There are many reasons why a sports drink can be more beneficial than drinking water during exercise. The two main perspectives which differentiate a sports drink from water alone are the additional supply of fuel with the hydration, and the improved absorption of fluid into the body. During the lead up to the adidas Auckland Marathon, we will be providing detailed hydration and nutritional advice via the official event website and these e-newsletters. Stay tuned for more!

Powerade Isotonic

In 2006 Powerade launched the Isotonic formulation of Powerade sports drinks, which are designed to be in balance with your body’s fluids to give you fast hydration and energy when you need it most during exercise.

There are many reasons why a sports drink can be more beneficial than drinking water during exercise. Naturally, the primary goal is to limit dehydration, which is known to reduce exercise capacity and potentially increase body temperature. The two main perspectives which differentiate a sports drink from water alone are the additional supply of fuel with the hydration, and the improved absorption of fluid into the body.

Most sports drinks contain several main ingredients: electrolytes (primarily sodium and potassium), carbohydrates, and water. Carbohydrate is the primary fuel source for muscles which are working at a moderate to high intensity (i.e. at jogging pace or faster). Sodium (or sodium chloride, commonly known as salt) helps the body retain fluid more effectively in the cells and tissues. This is particularly important for individuals with high sweat rates, who are exercising at high intensity in the heat, or for a prolonged period of time.

Powerade Isotonic will be available at all of the adidas Auckland Marathon drinks stations (other than the start line). The formulation will be made using the Lemon Lime powder which can generally be purchased at supermarkets throughout New Zealand.

Guidance from the Dietitian

FUEL YOURSELF FOR THE ADIDAS AUCKLAND MARATHON

It's not too late to get your sustenance sorted for the big day. Be it the marathon, the half marathon, or the quarter marathon, you need to be prepared nutritionally if you want to race well. However don't leave it to the last minute to sort your food and fluid, the lead up is just as important as the event itself. Read on to learn how to fuel your body for training and for the event itself.

Training fuel: THE BASICS

You simply cannot escape the basics for this one: While the basics are often known, many people still do acknowledge the importance of this daily practice. Following these guidelines each and every day to ensure optimal baseline nutrition does make a difference. Top tips to focus on include:

• Eat regularly throughout the day; every 2-3 hours.
  
• Make sure that you consume enough nutrient dense carbohydrate and lean protein sources to ensure optimal vitamin and mineral intake. To do this, you need to eat food from each of the four food groups (fruit + veg- 5 servings minimum, grains – 6 servings minimum, low fat dairy- 2 servings minimum and lean meats - include in lunch and dinner).
  
• Make sure your meal and snack choices are all low in fat, especially saturated fat.
  
• Stay well hydrated by consuming 8-10 glasses of fluid each day.
  
• Train with powerade as your sports drink, as this is the sports drink that will be provided at aid stations on the day of the event. Once you have consolidated this rhythm of eating so that it has become a habit, you can get more specific with timing meals around your training sessions.

Competition fuel: THE SPECIFICS

Timing is everything. To prevent you from feeling too hungry, too full, too bloated, hitting the wall, or getting the stitch you need to train your food and fluid regime to make sure you master the combination that is right for you! Hopefully you would have done this in the lead-up months. For the event itself, there are three important nutrition time-points to consider for your preparation.

i. The night before ...

 

Dinner:

This meal should contain carbohydrate (pasta / rice/ potato / kumara / bread-based, protein (meat, fish, chicken, eggs, tofu) and vegetables + fluid (water / juice).

After dinner snack:

Treat yourself with a carbohydrate-based snack to top up your muscle stores. Try the recipe below:

ii. The morning of ...

 

Breakfast:

At this stage your breakfast should be a foolproof meal and one that you have tried MANY times in training at this exact time of the morning. Combine carbs, protein + fluid in this meal, making sure that your meal sits well in you stomach before the race. Good options include:

• Grain / oat based cereal OR porridge + low fat milk / yoghurt
• Toast + peanut butter / honey
• Fruit smoothie OR Liquid meal supplement (Sustagen sport + low fat milk) for the nervous non-eating runners. Remember to add a glass or two of fluid (water / juice / low fat milk-based beverage – or whatever you have trialled and works for you).

Snack:

Depending on what time you start your race (6:10am – marathon; 7:00am ½ or 6:45am ¼ marathon), you may want to keep a snack handy to eat before your event (depending on where you are coming from and how long it will take you to get to the start line in Devonport). Good snack examples include:

• Fruit (fresh / dried)
• Muesli / cereal bars
• Milk-based drink
• Water

iii. The race itself ...

 

Getting your fluid at aid stations:

Powerade, water and coke (marathon only) will be available to provide you with fuel (check the website for specific station details). Try to drink 500 -750ml (2-3 cups) of fluid each hour of your run.

Carrying your own fluid:

Use the same sports drink in your fuel belt or camelback that you have been training with in the months leading up to the event. Don't try anything new on the day - This applies to both food and fluid. Suitable sports drinks contain 4-8% carbohydrate and some added electrolytes (sodium). Suitable examples other than Powerade include Replace, Restore, Leppin enduro booster. However, I would recommend using Powerade in training if you are going to be drinking Powerade at the event aid stations.

Foods to consider:

For those who wish to eat during the run, choose suitable tried and tested foods such as gels, lollies, muesli bars and dried fruit.

Get organised

To avoid any last minute panic, I would suggest getting your fluid and food ready and packed the day before. For some this may mean:

• Pre-race snack and fluid
• Race food
• Race fluid
• Fluid carrier (water bottles / camelbacks / fuel belt)

With some time invested in the planning of your nutrition leading up to your run, the day should run smoothly from a nutrition point of view. Remember practise makes perfect! Good luck and enjoy the day.

TOP 10 NUTRITION TIPS FOR THE ADIDAS AUCKLAND MARATHON

1. First up: Get the basics right.
Eat from the 4 food groups each day (fruit + veg- 5 servings minimum, grains – 6 servings minimum, low fat dairy- 2 servings minimum and lean meats - include in lunch and dinner).

2. Eat breakfast each morning.
Kickstart your day every day with a healthy combination of nutrient dense carbohydrate, lean protein and fluid.

3. Eat regularly throughout the day.
Regular meals ensure you get all the nutrients you need for a good baseline diet (breakfast, morning tea, lunch, afternoon tea, dinner).

4. Keep well-hydrated each day.
Make sure you drink at least 6-8 glasses of fluid each day; watch your intake of caffeine-laden beverages and alcohol.

5. Eat a good pre-exercise meal
Combine protein and carbohydrate in this meal to prepare your body for the run ahead. Eg. Fruit & yoghurt; cereal & milk; smoothies

6. Eat within 30 minutes after you have finished your run.
This timeframe will help your body recovery from your session and get you ready for the next one.

7. Eat minimal junk food.
Biscuits, chips, chocolate, muffins and pies may taste good to you, but are not the best for your body, for good health or sports performance.

8. Shop the perimeter of the supermarket.
You can get all the food you need from the four food groups around the edges (fruit & veg; meats, grains and dairy). Skip the aisles in the middle to avoid the junk - it will save you money too!

9. Use a sportsdrink in training.
Sports drink provides you with the two things you need during a long run - fluid and carbohydrate.

10. Get organised.
This is the best piece of advice given to anyone wanting to optimise their nutrition. Always plan ahead. If you are not organised you run the risk of grabbing unsuitable food on the run and missing out on valuable nutrients.

Caryn Zinn is a New Zealand Registered Dietitian and is accredited as a sports nutritionist with Sports and Exercise Science New Zealand. She is employed as a senior lecturer at Auckland University of Technology and is currently completing her PhD in workplace health.

Caryn also runs a private practice and consults with a variety of clients, including both elite and recreational athletes. Contact Caryn if you want any advice on the following:

• General healthy eating
• Sports performance nutrition (food and hydration strategies)
• Body fat loss
• Lean muscle mass gains
• Food allergies
• Medical conditions
• Menu planning / variety / recipes

Caryn Zinn: carynz@xtra.co.nz or (021) 422 911

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