Not eating before marathon?

Oh, and one more thing. For people with GI issues, it may not be about the fuel/food, it may be from the water or liquid that you consume.

It took me a very long time to figure it out but whenever I took too much gatorade or even water, I would, um, get explosive. And not in my legs. I know it's not good to not take anything, but I'm trying to find that line, which is difficult, because I'm sure it changes depending on the conditions and my condition. I can however take GU without any water without any problems.

My approach it to have the big "carb loading" meal for lunch the day before, a lighter dinner, and then a couple bottles of nutritional beverage (e.g. Ensure Plus) the morning of the marathon. The early big dinner gives my body a chance to absorb the meal and pass it through. The lighter dinner is kind of a "top off" before going to bed. The nutritional beverage can sit by the bedstand so I can take it a few hours before race time and maybe get another hour's sleep. It's also low residue to reduce the chance of gastric problems during the race.

Another here. I suffer badly with GI issues, so have refined my pre-race routine as follows:

No fruit or veg for 36 hours pre-race, just plain simple food, rice or potatoes with grilled meat and a sauce (yes, I know technically a 'vegetable' but I can cope with it like that).

I use PSP22 from about 48hrs out, have my race day 'breakfast' (white bread with jam usually) the night before about an hour or two before going to bed.

Coffee to empty the hangar on race day morning and sip PSP22 until close to the off.

Gels @ 5, 10, 15 and 20m - maltodextrin based ones such as SiS Go don't cause me the same problems that glucose/fructose based ones though.

All works a treat for me.

Two common problems people run into: 1) food goes through you to fast, or 2) food wants to come up, creating at minimum, a sense of pressure in the upper GI. From the standpoint of Traditional Chinese Medicine, when the spleen/pancreas are healthy their influence holds GI energy up. Thus, when the sp/panc are weak, GI energy goes downward to quickly and loose stools or lack of bowel control results. This influence works in concert with the health of the stomach, which tends to send GI energy downward. Thus, when the stomach is weak, food can stagnate and an upward pressure in the GI can result, causing pressure, reflux, and general stomach discomfort after eating. Both of these two conditions are exacerbated by exercise after eating, although the deficiency of sp/panc is more likely to be chronic and can be affected even when food has not been recently consumed. If you are a competitive athlete, resolving these types of dysfunctional patterns can make a huge difference in how you prepare and how well you are prepared for race day.

This is an old post but subject always current. I think that people here talk about two different issues. GI issues and energy levels. My answer to this and tested during long runs is that solid food causes GI issues when eaten before the run, in my case it also includes shakes. If food is still in a stomach, you can't run and have issues, period. Just don't eat for as many hours before the run as necessary (in my case 48 hours works great) but make sure you get a lot of calories, so drink them. Drinking calories instead of eating them also adds water, it's a double deal. It also leaves your GI practically empty so it's a triple deal. Then on the race day drink as much energy drinks as possible. And don't think electrolytes, what people often do when drink during the marathon, think energy. Electrolytes come with it in the drinks, too.

In practice, I start with heavy solid food days before and gradually dillute them and make lighter for GI. First skip meat, then eat more pasta and vegies, then heavy drinks like vegie juices, milk, then fruit juices, then clear energy drinks loaded with calories the night before and for breakfast, then regular energy drinks offered during the race, then just water at the last miles when I'm sick of sweet drinks and it's too late for any energy to help me before the end of the race.

I'm curious about comments to what I do.

For my marathons, the past 3 have been very similar:

3 days before the marathon -- massive glycogen load, including pancakes for breakfast, chipotle burrito and pasta dinner. Fig Newtowns, Granola, etc for in between meals. Goal is 4g of carbs per body weight (I've eaten 7500 cals to get here although for Boston had it at 4800)

2 days before, maybe some protein in the form of a turkey sandwich for lunch but switch to all easy carbs. No dairy at all from this point forward. Bagels for breakfast and continue sacking on figs.

1 day before--chicken or turkey on a sandwich for lunch but almost no protein for dinner. I've eaten Rock Bottom soft pretzels (plain, no cheese or mustard) with 2 beers for dinner at last 3 marathons.

Morning of the marathon- light Peanut butter on a white bagel 3 hrs before.

I do all of my training runs with almost no food prior since I run so early but the above works and I practice it from time to time during my training cycle (well just the morning of routine).

Figure out what works for you but in general definitely restrict protein, grease and dairy the 3 days leading into a race if you have a sensitive GI and switch from wheat to white for ease on your digestion.

Good luck

Well this person does not know what they are talking about. Yes they are correct, but its only the tip of the iceberg. If you are properly fat adapted (ketogenic) you can fast 24-36 hours before an ultra, depending on body type and fat stores. The brain can also switch to using exagonise ketones produced by the liver when you burn your own fat. But do not expect to be able to switch right before the race if you have never trained this way. I used to drink beer until 1am, fast until 5pm the next day and run 10-15 miles daily. Once you stop the insulin swings from being just a sugar burner its a whole new land of potential.

This whole thread is so tainted with misinformation trickled down from companies like gatorade, powerbar, or the old government food pyramid. Old science, sugar based bs, its a sign you've all been duped. I read Ben Greenfields book beyond training part way through trying to get a degree in exercise science and realized they were just pushing lies. Listen to Dr. Rhonda Partick podcast and quit with all this carb loading nonsense. Put down the bread and pasta, you can train your body to burn fat. My elevsted, stabile mood is the biggest improvement i did not expect.

Frodiesel wrote:

This whole thread is so tainted with misinformation trickled down from companies like gatorade, powerbar, or the old government food pyramid. Old science, sugar based bs, its a sign you've all been duped. I read Ben Greenfields book beyond training part way through trying to get a degree in exercise science and realized they were just pushing lies. Listen to Dr. Rhonda Partick podcast and quit with all this carb loading nonsense. Put down the bread and pasta, you can train your body to burn fat. My elevsted, stabile mood is the biggest improvement i did not expect.

You will not race at your best without carbohydrates. That is fact. You can be as fat adapted as you like, for performance you need carbs.

Train low-carb, race high carb is a much better tactic if you want to run to your potential.