Marathon Taper Nutrition

You’ve been working hard for months, getting up early to train in the dark, in the cold and wind and snow.  The big day is almost here! Make sure that you keep your focus as you finish up your season of training with the week leading up to it: the taper.

FOUNDATION:

The foundation of any runner’s diet, at any time of training, should be healthy and balanced: lean proteins, whole grains, unsaturated fats, and plenty of fruits and vegetables. A base of carbohydrates (from grains, vegetables, fruit, and dairy) should be complemented with protein and fat.

WEEK PRIOR:

Decrease intensity and duration of activity. Increase proportion of carbohydrates 3 days prior; increase even more for the last 4 days. Keep mealtimes consistent and don’t try new foods. Hydrate!

DAY BEFORE:

Don’t overeat samples at the Expo; ask to take one to try later. Stick with familiar foods that you have been successful at eating the day before a long run. These should be foods that are easy on your stomach. Attempt regular meal and snack times, and remember to hydrate. Try to get some sleep.

MORNING OF:

Keep in mind timing of waiting for the start. You may have several hours of waiting and may or may not be provided with snacks and drinks while you wait. Does that work with your race-day nutrition plan? If not, bring your own.

Great Run! Now What Should I Eat?

To some people the answer to that question may be: whatever is in the house! But you’ve probably heard somewhere – whether in an article, from a coach, a product advertisement, or just via word of mouth – that you should consume protein after your workout. Most athletes I know accept this as a general rule, but why how much do you really need, and what foods will give you the protein you need, but keep the calories low?

How Much is Right for Me?

According to livestrong.com, The Journal of Nutrition recommends 0.2 to 0.4 grams of protein per kilogram of body weight when you’re done with your workout. Let’s break that down so it’s a bit easier to understand:

120 lbs = 11-22g

130 lbs = 12-24g

140 lbs = 13-26g

150 lbs = 14-27g

160 lbs = 15-29g

170 lbs = 15-31g

180 lbs = 16-33g

190 lbs = 17-34g

200 lbs = 18-36g

210 lbs = 19-38g

220 lbs = 20-40g

230 lbs = 21-42g

240 lbs = 22-43g

How Much Protein is In…

So how are you going to get in this protein? Part of what you eat will undoubtedly depend on the time of day. Here are some common foods with their grams of protein so that you can decide for yourself what’s right for you when you get done with your workout:

Breakfast Foods:

Egg, large: 6 grams of protein

Milk, one cup: 8 grams of protein

Peanut butter, 2 tablespoons: 8 grams of protein

English muffin: 6 grams of protein

Lunch/Dinner Foods:

Chicken breast, 3.5 oz: 30 grams of protein

Tuna, 6 oz can: 40 grams of protein

Tofu, ½ cup: 20 grams of protein

Beans, ½ cup: 7-10 grams of protein

Snacks:

Almonds, ¼ cup: 8 grams of protein

Clif® Builder Bar: 20 grams of protein

Clif® Shot Roks: 20 grams of protein

Luna® Protein: 12 grams of protein

Special K® Protein Shake: 10 grams of protein

Muscle Milk® Ready-to-Drink: 25 grams of protein

Run in the morning? Try an English muffin with two poached eggs (and don’t forget to throw on some tomato or avocado slices to make it extra delicious and nutritious). Swim during your lunch break? Try a pita sandwich with grilled chicken breast, hummus, cucumber, and sprouts. Hit the gym after work? A Luna® Protein bar or Clif® Builder Bar will help rebuild your muscles if dinner won’t be ready for longer than an hour. More of a nighttime athlete? A half a cup of tart frozen yogurt (available at various places around Boston such as Berryline, Chill, and Red Mango or in your local grocery store) is low in calories and packs 9 grams of protein – top it with some sliced almonds and fruit and you’re good to go!