The value of carbohydrates for pre-event nutrition is understood by athletes in many sports, not only runners. Football players, who once grabbed steaks before games, now prefer spaghetti, because they know it will provide them with fourth-quarter energy. The staple diet of Pete Sampras is pasta before tennis matches that could b over in an hour-or last three or four.

For marathon runners, the Pasta Party has become a pre-race ritual: spaghetti with marinara sauce, garlic bread, salad, and maybe a cookie for dessert. (As one who has attended marathons all over the world, I can attest to the fact that The LaSalle Banks Chicago Marathon offers the best Pasta Party in all of running.)

In many respects, Pasta Parties have become almost ritualistic events, something you do the night before a marathon. There's a symbolic and psychological value to such culinary encounters, somewhat like sharpening your sword before going into battle. But most runners also understand the nutritional reason for all those piles of linguini and fettuccini. Try getting a reservation in an Italian restaurant downtown the night before the marathon and see how long you have to wait.

That's because muscles run best when fueled by carbohydrate-rich foods, such as pasta, rice, potatoes, breads and fruit. Carbohydrate converts quickly into glycogen, the sugar-like substance that muscles burn for energy. The body can convert fats and carbohydrates, but not as easily. That's one reason why runners who fail to mind their nutrition, or go out too fast, hit the wall around 20 miles in the marathon. They burn off the stored glycogen in their muscles and are forced to switch to less efficient fuel sources.

Foods That Work

But what works for the marathon also works in training for the marathon. One pre-race pasta party is not enough. If you want to run well in training--particularly during weekend long runs--you need a summer of pasta parties, movable glycogen loading feasts.

Not all runners understand this. Popular lately, particularly among those trying to lose weight, is the so-called "Zone" diet: 40 percent carbohydrates, 30 percent fats, 30 percent proteins. But for endurance athletes, 40/30/30 can be a disaster. Nutritionists suggest that a better ratio is 55/30/15, not only for performance, but for good health.
I frequently get questions addressed to my Ask The Experts column on America Online from runners training for a marathon, who complain about being drained of energy. They find themselves dragging during long runs and feel exhausted afterwards. When I inquire, I often discover they are following some fad diet under a mistaken belief that it will make them better runners. The opposite is true.

As runners, we need our carbs, not only before and after long runs, but also during. "Before" is important for fueling muscles. "After" is important for refueling them. "During" is important, because you can run more efficiently if you keep your fuel tank full. Replacement drinks, such as Gatorade, or energy gels such as Reload, work well during workouts. Research also suggests that refueling your muscles immediately after a workout will promote more efficient glycogen storage (i.e., recovery). So after that long run along the lakefront on Saturday or Sunday morning, head for a pancake house. I recently ran the Comrades Marathon in South Africa, an ultramarathon where the food of choice along the course was baked potatoes.

Another reason for multiple pasta parties while training for the marathon is that you practice the pre-race strategies you will use in the race itself. Some individuals have food allergies that may cause them stomach distress, and it's a good idea to discover this before that date. Movable feasts this summer will help lead you to an autumn triumph.

Summer Drinks

Keeping well hydrated is as important in practice as in the race itself. Here are some strategies for drinking this summer.

* Learn to love water fountains: Never pass one at work without stopping to drink. Staying well hydrated is a 24-hour job.

* Test your urine: We don't need a specimen, but look after you pee. Yellow means you're dehydrated; light color means you listened above.

* Drink on the run: This is particularly important during long runs. If there's no water along your workout path, purchase a water belt.

* Use replacement fluids: Now that you have that water belt, fill it with a replacement drink rather than water. Get some energy while you drink.

* Test your race plan: Learn what drinking strategies work during training. Obtaining proper fluid balance is an art as well as a science.

If you plan to run The LaSalle Banks Chicago Marathon with me this October, the official replacement fluid for that race is Gatorade. You'll be offered it and water at the many aid stations, and you probably need to train with that fluid. Other races offer other choices, but learning when and how to drink is important for marathon success.

Copyright © 1998 by Hal Higdon. All rights reserved.