Nutrition and Hydration – The Indian Runner’s Guide to Marathon Prep

Sep 23

4 min read

Nutrition and Hydration – The Indian Runner’s Guide to Marathon Prep

Dear Runners,

Training for a marathon is a major physical commitment, but fueling your body properly is just as important as your training routine. In the lead-up to race day, nutrition and hydration play crucial roles in boosting performance, improving endurance, and speeding up recovery. This guide is designed to help Indian runners optimize their marathon preparation with practical tips tailored to Indian diets and conditions.

Why Nutrition and Hydration Matter

When you’re running long distances, your body demands energy and hydration to perform at its peak. Without the right fuel, you may experience fatigue, muscle cramps, or even "hitting the wall" — that sudden, dreaded feeling of exhaustion many runners face. Proper nutrition and hydration help you sustain energy, recover faster, and ensure a successful race.

Pre-Marathon Nutrition: Fueling the Training

The way you fuel your body during training directly impacts your performance on race day. Here's how to ensure you’re nourishing your body properly:

1. Carbohydrates: Your Energy Powerhouse

Carbs are the primary source of fuel for marathon runners. They provide the glycogen stores your muscles need to keep moving.

Best Sources: Rice (brown and white), chapati, oats, poha, whole wheat bread, and potatoes.
How to Use: Include a good amount of carbs in your meals during training, especially 1-2 hours before your long runs.

2. Protein: For Muscle Recovery

Proteins aid in muscle repair and recovery, which is vital when you’re training intensively for a marathon.

Best Sources: Lentils (dal), chickpeas (chana), paneer, eggs, chicken, and fish.
How to Use: Make sure to include a protein-rich meal post-run to help your muscles recover faster.

3. Healthy Fats: For Sustained Energy

Fats help in the absorption of vitamins and provide long-lasting energy during endurance runs.

Best Sources: Nuts, seeds, avocado, coconut oil, and ghee (in moderation).
How to Use: Add nuts or seeds to your breakfast, or cook with coconut oil for a balanced intake of healthy fats.

4. Micronutrients: Key to Performance

Vitamins and minerals, such as iron, calcium, and magnesium, are crucial for energy production, bone health, and muscle function.

Best Sources: Green leafy vegetables (spinach, methi), fruits (banana, citrus fruits), and dairy products (milk, curd).
How to Use: Incorporate fruits and veggies into your daily meals to ensure you get the necessary vitamins and minerals.

Hydration: Staying Balanced in Indian Conditions

Given India’s diverse climate, hydration becomes even more critical, especially in hotter or more humid regions. Staying properly hydrated ensures your muscles function well, reduces the risk of cramps, and helps regulate body temperature.

1. Start Hydrating Early

How to Do It: Start drinking water throughout the day, not just before your run. Carry a water bottle and sip regularly.
Tip: Coconut water is an excellent natural hydrator, providing essential electrolytes like potassium and magnesium.

2. Hydrate During Your Run

For Short Runs: Drink water at regular intervals.
For Long Runs: Use a hydration belt or carry a water bottle. Electrolyte drinks like ORS or homemade drinks (like lime water with salt and sugar) can help replenish lost sodium and potassium, especially during long runs in the Indian heat.

3. Don’t Forget Electrolytes

When you sweat, you lose electrolytes that are essential for muscle function. Hydrating with electrolyte-rich drinks can prevent dehydration and cramping.

Best Options: Coconut water, ORS drinks, and sports drinks.
Homemade Solutions: Mix water with lemon, a pinch of salt, and sugar for a quick electrolyte fix.

Carb-Loading: The Final Days Before the Race

Carb-loading is a popular strategy used by marathoners to maximize their glycogen stores before race day. This doesn’t mean eating massive quantities of food but gradually increasing your carbohydrate intake 2-3 days before the marathon while slightly decreasing your exercise intensity.

How to Carb-Load for an Indian Diet:

Breakfast: Oats with banana and honey or poha.
Lunch: Rice with dal or khichdi.
Dinner: Roti with a vegetable curry and a side of potatoes.
Snacks: Include fruits, yogurt, or whole wheat bread with peanut butter.

Remember not to try new foods just before the race. Stick to familiar, easily digestible meals to avoid any digestive discomfort.

Marathon Day Nutrition and Hydration

On race day, your primary goal is to stay fueled and hydrated throughout the race. Here’s how to manage it:

1. Pre-Race Meal (2-3 Hours Before)

Eat a light meal that includes carbs and protein, like:

Breakfast Ideas: Idli with chutney, bread with peanut butter, or a banana with yogurt.

2. During the Race

For Races Under 90 Minutes: Hydrate with water at aid stations.
For Longer Races (like a marathon): Take small sips of water and electrolyte drinks at regular intervals. Some runners opt for energy gels or bananas to keep their energy up during the race.

3. Post-Race Recovery

Once you’ve crossed the finish line, it’s crucial to refuel your body with a mix of carbs and protein. This helps replenish glycogen stores and repair muscle damage.

Best Options: A banana with yogurt, a protein shake, or a simple meal of rice and dal.

Indian Foods That Can Boost Performance

Bananas: Packed with potassium, bananas are great for energy and preventing cramps.
Paneer: A good source of protein for vegetarian runners.
Sweet Potatoes: High in carbs and fiber, they provide long-lasting energy.
Curd (Yogurt): Rich in probiotics, yogurt helps digestion and keeps your gut healthy, which is key during intense training.

Conclusion: A Balanced Approach

Every runner's body is different, and marathon nutrition is not one-size-fits-all. Test out different foods and hydration strategies during training to find what works best for you. As you prepare for your marathon, remember that the right nutrition and hydration are just as critical to your success as the miles you log on the road.

Are you ready to test your preparation? Join us for the Run for Nourish marathon in Bangalore on December 1st, 2024. Support the cause Feed the Hunger while experiencing a race that’s as rewarding as it is challenging.