Maximum-performance munchies for marathon runners, athletes

Boston's marathon tradition gets downright presidential this year: on Apr. 19, University President Bacow -- along with 38 students, alumni, faculty and staff members -- will run the famed 26.2 miles from Hopkinton to downtown Boston.

Even if you're not joining Bacow in the Boston Marathon next week, you should be aware that the amount and type of food you eat before a lengthy workout has a great impact on that workout's success.

Although it is well known that working out burns calories, it is also very important to know how to provide your body with enough energy if you are an active athlete. Just because you are burning extensive calories does not mean that you should eat "whatever you want." If you are an active athlete, it is important to fuel your body properly, with sufficient calories and an adequate balance of protein, carbohydrate, and fats.

Nancy Clark, M.S., R.D., a local nutrition expert, has identified two goals for athletes such as marathon runners whose workouts last longer than 60 to 90 minutes. The first goal is to prevent dehydration; the second, to prevent a drop in blood sugar, which leads to muscle weakness, fatigue, and dizziness.

First, some general guidelines to follow for a daily workout schedule: make sure you are well fueled [but not too full] before exercising. If you have not eaten in a while, a small snack -- a piece of fruit, a granola bar, a bit of pasta with chicken -- an hour before your workout may be all you need.

If you are working out for longer than an hour, you should consume 30-60 grams of a carbohydrate-filled snack. Go for complex carbohydrates such as whole grain breads, cereals, and pastas rather than donuts or sugary foods. Other choices are a banana or an energy bar.

If you do not tolerate food well while working out, you can always try the new "Goo" sports supplements or just stick to sports drinks. About eight ounces of a sports drink such as Gatorade or Powerade should provide you with the energy equivalent of a solid snack -- a calorie is a calorie to your body, whether it be from food or drink.

Speaking of drink, it is very important to remain hydrated before, during, and after a workout. Remember to drink before you ever feel thirsty: the thirst mechanism is often unreliable for athletes. Eight glasses of water a day are not enough for individuals who work out extensively. Try to drink one to two cups of water before you work out. Drink another cup every 15-20 minutes throughout your workout. Don't forget to hydrate again as soon as your workout is complete!

Chronic fatigue, headaches, and nausea are symptoms of dehydration. Keep in mind that caffeine has a natural dehydrating effect, so compensate for every drink of Coke, coffee, or tea with an equivalent amount of water.

And now for the protein debate: consuming a great deal of proteins has not been proven to build muscle bulk. Protein does, however, build and repair tissues, help hair and nails grow, and produce red blood cells. Protein should comprise about 15 percent of your diet.

A number of food sources contain protein, so do not feel that you need to gorge on meat products. For example, grains, milk products, beans, seeds, and legumes all contain proteins essential for body maintenance.

Between 15 and 30 percent of your dietary intake should consist of fat. To figure out what percentage is right for you, multiply your daily caloric intake by .30. This will provide the range of fat grams you should consume per day. Carbohydrate reserves are the first target for energy utilization by your body in a work out, but fat is broken down immediately after these carbohydrate reserves are depleted, as in endurance exercise.

Before a big race [such as the Boston Marathon] or an intensive workout session, stick to "tried-and-true" foods that you know from experience will not upset your stomach. Establishing familiarity with your body's response to certain foods or drinks will enable you to make wise decisions regarding your pre-workout snacks.

By following these dietary tips, you lay the groundwork for a beneficial and productive workout. For those of you training for the Boston Marathon, good luck! You've worked long and hard. Eat well and rest during this final week: doing so might not turn those 26.2 miles into a walk in the park, but it will make you better prepared to face the race.