And, evidently, plenty of pasta. And when the more than 10,000 runners descend on City Hall Plaza for this year s fest, they ll be both taking part in an annual tradition and making a sound nutritional decision, according to Brookline's Nancy Clark, R.D., official nutritionist of the pasta party and author of Nancy Clark's Sports Nutrition Guidebook. Loading up on carbohydrates in this case pasta helps runners retain energy when it s most needed, according to Clark. And the three days preceding the start of the Marathon is when the carbo-loading begins in earnest. Without stores of energy, runners can hit the Wall when their muscles become fatigued.
Energy comes from carbohydrates and fat.
Muscles fed on a normal diet can store no more than 2000 calories of glycogen at a time, and running burns about 100 calories per mile. Extra carbs in the days before the race add up to the difference between crashing against the Wall at mile 20 and making it the last 6.2 miles to the finish line. Clark says that health trends notwithstanding, marathoners and non-marathoners alike should maintain a diet rich in carbohydrates. Cereals, whole grains, potatoes, rice and noodles give muscles the glycogen they need for all kinds of exercise. Strive to eat balanced meals that include three different types of food per meal.