The majority of serious runners are very conscientious about their diet. This is especially true of marathon runners. Running distances of around 20 miles and then adding in some speed work requires a lot of energy. The marathon itself is a tremendous stress on the muscles and aerobic systems of the body. Eating a good diet is important for keeping the runner healthy and them having enough energy to train for a marathon. Having been in that circle of marathon runners for many years, it’s fun to look back on the eating habits of runners that are often based on hearsay and not actual factual material.
The big topic for marathon runners is the need for “carbo-loading” before a race. This is a practice of getting the body to absorb more carbohydrates so it has the energy to run 26.2 miles. The practice includes the runner not eating many carbohydrates for several days early and then loading up on carbohydrates a day or two before the race. Because the body has been denied carbohydrates, it will absorb more than usual to make up for the lack of carbs earlier — that is the theory anyway. Carbo-loading is only used for (and of any value in) long-distance races. Races for a shorter period of time need to expend more energy, so carbo-loading does not really benefit them that much.
In almost every situation the carbo-loading meal is spaghetti. Carbohydrates come in many sources and all have the same four calories per gram, but spaghetti is the meal of choice. What is overlooked by many long-distance runners is the need for protein. I have viewed slides of muscle tissue after a marathon and the muscle fibers look like they have been shot with a shotgun. The fibers are shredded with tears and holes. Repair of the damage falls on the protein source the runner eats.
