What do I eat to run better?

Planning your diet for the days leading up to the Standard Chartered Lahore Marathon 2006 is a crucial part of your preparation. Just like fueling a car before a long drive, the athlete must ensure maximum muscle and liver glycogen stores. This will result from a high carbohydrate dietary intake in these preceding days. What to eat and when to eat can be determined by studying the glycerin index of food. This relates to how quickly or slowly carbohydrates can be digested and absorbed and then stored as muscle and liver glycogen. Several examples are listed below:

High Glycemic (simple carbohydrates): Cornflakes, raisins, bananas, white rice, bagels, white bread, maple syrup, potatoes, honey.

Moderate Glycemic: Whole grain bread, spaghetti (pasta), corn, oatmeal, oranges, grapes.

Low Glycemic (complex carbohydrates): Lentils, yoghurt, peanuts, peas, beans, apples, peaches, pears, figs, plums, milk, dairy products.

Pre-Competition Meals

The preferred pre-competition meal is now proposed as food low on the glycemic index. Complex carbohydrates take longer to break down and therefore are more slowly absorbed into the blood. This would prevent an insulin surge and provide a steady supply of glucose for energy during competition. A pre-competition, low-glycemic meal of lentils can extend endurance significantly in comparison to an equivalent carbohydrate content of a high-glycemic meal of potatoes.