What to eat for a marathon

by MICHEL ROUX JNR, Evening Standard

The head chef at London's most exclusive French restaurant, Le Gavroche, Michel Roux Jnr, is running his 13th marathon on Sunday. Roux, who lives in Clapham with wife Giselle and their 12-year-old daughter Emily, has been hooked on marathons since he gave up smoking and took up running instead.

Roux's father Michel opened the legendary restaurant in 1967 with his brother Albert. Michel Roux Jnr took over the management of the restaurant in 1994. It has been awarded two Michelin stars.

Four days before: Load up on carbohydrates three to four days before running a marathon. This is runner's fuel - carbohydrates are converted into glucose and glycogen and during exercise this is used to fuel our muscles. There are three main types - sugars (simple), starches and fibre (complex). Slow-release complex carbohydrates include wholemeal bread, pulses and citrus fruits. Complex carbohydrates are broken down more slowly than simple sugars, so by the time you have digested your baked potato with broccoli, your body's need for glucose will have been satisfied by the simple sugars available, therefore the bulk of the meal will be converted into glycogen to be stored in the muscles and liver for later use. It may sound complicated but it's not rocket science.

The night before: Eat something light but nourishing - fish and vegetables are my choice. If you are eating a big bowl of pasta the night before because you need to load up on carbohydrates, you have left it too late. Too many carbohydrates can leave you bloated and deficient in other nutrients that are equally important when running long distances. Far more important is what you avoid the night before, rather than what you eat. Play safe - don't have shellfish or spicy curry. Any drastic change of habit could throw your body and metabolism out of balance, so this is the not the time to experiment.

A glass or two of wine, preferably red, helps the digestion and relaxes the mind, helping you get a good night's sleep before the marathon's early start. Don't be tempted to drink more - alcohol dries out the body and running any distance, even for the bus, with a hangover is not much fun. A snack of biscuits or a piece of good chocolate an hour before bed helps you sleep well and ensures that your glycogen levels are not depleted when you wake up the next morning.

Breakfast before the race: This is a personal matter. What works for one runner may not be ideal for another. I always have a double-strength coffee and buttered toast with jam before a marathon, but I know some runners who just can't face any solids. Others sit down to boiled eggs. Eat what you feel comfortable with.

During the race: Have a snack such as a cereal bar half an hour before the race starts. And keep up your fluid intake. The rule is to drink before you feel thirsty. Feeding stations positioned along the course supply drinks, so use them. Water is fine for the early stages, but after 90 minutes you will need sports beverages. You can also ask friends to position themselves along the route with fruit or snacks if you need them. As a rule, though, steer clear of alcohol as well as drinks containing caffeine.

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