Carbs best fuel for marathon

Lisa Ryckman, Rocky Mountain News

Published July 17, 2007 at midnight

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Question: I'm going to run a marathon, and I'm unclear about what to eat. Is carbohydrate-loading a smart thing to do before running?

Answer: Ironman triathlete Tom Holland says he's a true believer in carb-loading.

"Carbohydrates are the marathon runner's preferred energy source," says Holland, author of The 12-Week Triathlete and The Marathon Method. "Protein doesn't provide a significant energy source, and fat would be great to use as our primary fuel because we have so much stored in our bodies, but unfortunately, the body is not as efficient at converting fat to energy."

Holland says that runners who eat well tend to consume fewer calories than they should, which is one reason they have so little body fat. Running constantly and restricting calories leads to inadequate energy stores, he says.

"Carbohydrates are stored as glycogen in your liver and muscles. They are converted to glucose, which is our primary fuel during marathon running," Holland says.

The average person burns about 600 calories an hour while running, and you burn even more if you're heavier or run faster.

"As a marathon runner, consider carbohydrates your friend," Holland says. He recommends eating complex carbs that will be released slowly into your bloodstream, such as oatmeal, whole wheat toast with peanut butter, juices, energy gels and fruits such as apples and bananas.

Holland gives these basic rules for pre-run nutrition:

• Eat something before all runs, opting for carbohydrate-dense foods.

• Experiment with a range of 25 to 50 grams of carbs.

• Keep fat and protein intake low.

• Avoid foods high in fiber (to avoid unnecessary bathroom time).

• Make good choices, including juice, bread, bagels and low-fiber cereals.

• Try to eat 30 to 60 minutes before your run, if possible.

• Keep a journal, find what works for you and stick with it.

Here's a carb-dense quick bread from chef Mollie Katzen that freezes and reheats well.

Chocolate Chip Banana Bread

Serves 10

1 1/2 cups all-purpose flour

2 scoops soy protein powder

1/2 teaspoon salt

1 ½ teaspoons baking powder

1/2 packed cup plus 2 tablespoons light brown sugar

1/4 teaspoon cinnamon

1/8 teaspoon ground cloves

1/8 teaspoon nutmeg

1 cup semisweet chocolate chips

2 very ripe bananas

Milk, as needed

2 large eggs

2 tablespoons canola oil

1 teaspoon vanilla extract

1/4 teaspoon almond extract

• Preheat oven to 350 degrees.

• Lightly spray a standard-size loaf pan with nonstick spray.

• Stir together the flour, soy protein powder, salt, baking powder and spices in a medium-size bowl.

• Add the brown sugar, crumbling it with your fingers, until uniformly distributed.

• Stir in the chocolate chips.

• Use a fork to mash the bananas on a plate, then transfer them to a liquid measuring cup.

• Add enough milk to make 1 cup, and transfer this to a second bowl.

• Beat the eggs into the banana mixture. When it becomes smooth, add the oil and extracts, and beat for a minute or two longer.

• Pour the liquid mixture into the dry mixture and fold together with a spatula until completely blended. Be careful not to overmix.

• Transfer the batter to the prepared pan, and bake in the center of the oven for 40 to 45 minutes, or until a sharp knife inserted all the way into the center comes out clean.

• Cool in the pan for about 10 minutes, then rap the pan sharply and remove the bread. Let it cool completely on a wire rack before slicing.

Nutritional information per serving: 290 cal., 9 g fat (3 g sat.), 45 mg chol., 46 g carb., 238 mg sodium, 2 g fiber, 15 g pro.

ryckmanl@RockyMountainNews.com

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