Tips from Jeff
Pre Race Dietary Countdown
1. Don't try anything new.
2. Go through the same schedule and foods that worked for you in
3. If you hear sloshing in your stomach, you don't have to drink
for the next 30 minutes.
24 hours and before: Plenty of liquids all day long, especially
electrolyte fluids (I drink Accelerade).
Before marathons you can eat extra carbohydrates.
18 hours before race: Start eating small meals, every 2-3
hours. Keep drinking fluids. After lunch, cut out red meat, fried
foods, dairy products, fats, nuts, and roughage.
12 hours before race: Don't overeat. Only light, digestible
foods like energy bars, bread, small sandwiches, which you've tried
before long runs and races. Keep drinking water and electrolyte
fluids. Avoid salty foods.
4 hours and less: Water mostly, with some electrolyte fluid,
in small, regular amounts. Cold water is absorbed quicker. I recommend
6 oz. every hour, 8 oz. on hot days. If you want Vitamin C, take
it two hours or more before the race.
During race: Drink a cup at every water station - especially
the early ones, unless you hear the sound of water sloshing in your
Recent research has shown that consuming a snack that is 80% carbohydrate
and 20% protein helps deliver energy to the muscle during exercise
and restocks the energy stores afterwards. I use the products "Accelerade"
during exercise and "Endurox
Eating All Day Long
Yes, it's better for fat control and your energy level if you eat
every 1-2 hours. Our digestion system was designed for grazing:
taking in modest amounts of food all day long. Each time we eat,
even small amounts, our digestive system gears up to process the
nutrients and dispose of the bulk. This means that you're burning
calories for an extended period beyond the eating of the snack -
in order to digest the food. This increase in metabolic rate makes
you feel more energetic and motivated.
Book on Running
The human organism is lazy. With a primary mission of survival,
each of us is programmed to slowly build up extra fat storage. For
millions of years, this has been a proven "insurance policy," which
allowed our ancient ancestors to survive through periods of starvation
and sickness. The mechanisms of fat storage support a well-established
principle called "set point." This powerful regulatory mechanism
increases your appetite for weeks or months, after periods of fat
loss due to reduced calorie intake, illness, and even psychological
deprivation. Unfortunately, it does its job too well, leaving you
fatter than you were before the fat loss. Understanding how the
set point works as your hedge against starvation is the most important
step in learning how to adjust it downward, or at least manage it,
for the rest of your life.
What is fat?
When you eat a pat of butter, you might as well inject it onto your
thigh or stomach. While dietary fat is directly deposited, protein
and carbohydrates (even sugar) will be converted into fat only when
you've consumed too many calories from those sources throughout
the day. If you're trying to reduce the fat blanket, it helps to
eat complex carbohydrates (baked potatoes, rice, whole grains, vegetables)
and lean protein sources (legumes, turkey breast, nonfat dairy products,
An unlimited supply of the best fuel for running.
Only body fat is used as fuel, not the fat in your diet. It is an
excellent energy source, leaving a small amount of waste product,
which is easily removed through the increased blood flow of exercise.
While stored sugar is limited, you can't run far enough to use up
your fat storage. Even a 140-pound person with the unusually low
level of two percent body fat has hundreds of miles of fuel on board.
Another difference between men and women.
Men tend to store fat on the surface of the body, often on the outside
of the stomach area. Most females store fat internally at first.
Thousands of areas between muscle cells are filled up first. Many
young women feel that some dramatic change has occurred around the
age of 30 when they suddenly start showing fat accumulation on the
outside of their bodies, while maintaining the same diet and level
of exercise. They've actually been storing fat inside for many years.
Once the inner areas are filled, women notice a dramatic change
on the outside of their thighs or stomachs, often in less than a
Boosting Blood Sugar
Jeff Galloway During my first 70 marathons or so, I didn't eat
anything. On each of these, my blood sugar level was so low at the
end that I hardly enjoyed the exhilaration of even the better ones.
I thought that low blood sugar was a given, that it would crash
regardless of what I did on all runs beyond 20 miles. Even on my
best marathons, I finished feeling exhausted, unmotivated, unable
to concentrate very well, and very hungry but often nauseous. A
good nap usually turned into a long evening hibernation. Without
eating, the vitality wasn't in the legs or spirit the next morning
- even after some 12-hour slumbers.
I've now run my last 40+ marathons using an energy bar as my blood
sugar booster and have enjoyed the afterglow of each - even the
tough ones. By attacking the blood sugar condition before it got
too low, I learned that you can not only feel good during the latter
stages of a marathon but you can also have a good attitude all evening.
Each runner needs to try out various blood sugar boosters during
training runs and then stick with the plan that works best: how
much to take and when to eat.
From Jeff's Galloway
What You Eat Makes A Difference
A good balance of fresh, complex carbohydrates (50-60% of the
calories) along with some protein (20-25% of the calories) and a
little fat (10-20% of the calories) will leave you satisfied for
an extended period after eating. Too much food, too much sugar and
starch, or too much fat in a meal will lead to fat accumulation.
Book on Running
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