My sensitive stomach when running has been a source on issues for a few years now. After experimenting with the low FODMAP diet, I’ve found what I need to avoid in order to try to prevent any GI issues during the race. Basically that means anything that tastes really good, is out. No onions, garlic, avocado, apples, pistachios, peanut butter, etc. Oh and no wheat or dairy. While I’m not a celiac, it does cause some digestive issues. I only care before a race, otherwise, give me all.the.bread.
Last May when I ran the Lake Wobegon Trail Marathon, I had no stomach issues and had plenty of energy. I attribute a lot of this to my bland diet and an appropriate amount of carbs the week prior. I’m basically copying it this week. Without further adieu, here’s what a typical day of eating during marathon week looks like.
Breakfast: Two Gluten-Free Blueberry Waffles with a banana and some raspberries with a glass of water.
AM Snack: Doesn’t really count as a snack, but to up my carbs I need sports drinks. Mid-morning I drank this G2. Regular Gatorade obvious has more sugar, but I just cannot handle how syrupy it is.
Lunch: Turkey sandwich on gluten-free bread with carrots and gluten-free pretzels and a big glass of water.
Afternoon Snack: I crack open a Smart Water while I snack on two graham crackers with almond butter. I spent the rest of the night sipping on that bottle of water. While I need to hydrate, I don’t need to overdo it.
Dinner: Shredded BBQ chicken sandwich with steamed green beans and roasted sweet potatoes with another glass of water.
Dessert: I gave up sweets for Lent, as I do every year. While that would be an easy way to get carbs, it’s not an option. Dessert was a package of instant steel cut oats with cranberries and blueberries. I didn’t take a picture because they exploded all over the microwave and it was a mess. At least I got to eat 3/4 of it.
These meals put me at about 225-250g/carbs. Come Friday and Saturday, my carb intake goal is around 400-500g. That is a ton of carbs. I love carbs, but I just can’t eat that many. To get them, I’ll probably grab a few Vitamin Waters to drink as well. I also try to make sure I get some form of protein in most meals and a vegetable.
What’s your key to race success?