27 March 2017
‘ULTIMATE’ PRE-MARATHON BREAKFAST IS A MARMALADE SANDWICH, SAYS MACMILLAN EXPERT
Preserve your energy in the London Marathon next month without getting in a jam
A marmalade sandwich – made famous by a fictional teddy bear - is the ‘ultimate breakfast’ for runners taking on the London Marathon, according to a Macmillan Cancer Support dietitian.
The simple recipe comprising two 50g slices of white bread, 15g of butter and 30g of the bittersweet conserve is the perfect pre-race fuel for the sell-out 26.2 mile event, explains the charity’s nutrition expert Adele Hug (pictured).
She is issuing the advice today as 800 of the charity’s runners prepare to take to the streets of the capital for the Virgin Money London Marathon in less than a month's time, [April 23] to raise money for Macmillan Cancer Support.
And despite recent research finding sales of marmalade are falling*, Ms Hug says the simple 380-calorie sandwich is a must for all long-distance runners as its quick-release carbohydrates (54g) are absorbed rapidly into the blood to supply the boost of energy they need. Its low levels of fat (13g) and fibre (2.4g) also reduce the risk of any stomach discomfort mid-race.
The Macmillan oncology dietitian at the Royal Surrey County Hospital in Guildford, Surrey, who helps manage the nutritional care for patients with cancer, recommends the sandwich is eaten two to four hours before running to avoid indigestion, and washed down with a 200ml glass of smooth orange juice for an extra lift.
Runners should also:
- - Load up on carbohydrates, including wholegrains and other complex carbohydrates such as rice and pasta, for a week in advance
- - Give the breakfast a try ahead of time on a trial run to prevent any nasty surprises
- - Eat little but often the day before to avoid feeling sluggish the morning of the race.
Ms Hug adds: “You may think a fried breakfast will give you more calories or lots of wholegrains and fibre will give you slow release energy, but both fat and fibre may cause tummy upsets - which no one wants on race day.
“Instead, a marmalade sandwich is the ultimate breakfast for someone taking on the London Marathon, or any long run, because of its quick release carbohydrates, low fat and low fibre.
“This creates a pre-marathon meal to help generate enough quick-hit fuel for the duration and we’d certainly encourage our Team Macmillan runners to give it a go.
“It would seem that fictional teddy bear was onto something, after all.”
Fancy giving it a try? Visit www.macmillan.org.uk/running to sign up for a Macmillan running event and raise money to help thousands of people living with cancer. You’ll get training plans, running advice and support along the way.
*According to a 2017 survey of 30,000 UK households by consumer researchers Kantar Worldpanel. The study found marmalade sales have fallen by 4.7 per cent to £53 million in the four years since 2013.
Notes to editor:
Adele Hug is one of more than 8,000 Macmillan professionals who help people affected by cancer. She forms part of a team of registered dietitians at St Luke's Cancer Centre at the Royal Surrey County Hospital in Guildford, Surrey, where she addresses and corrects patients’ nutrition issues during treatment for cancer. She also provides advice on managing the side effects of treatments such as chemotherapy, radiotherapy and immunotherapies.
She has established the ‘ultimate’ pre-marathon breakfast to help raise awareness of Macmillan’s involvement in the Virgin Money London Marathon on Sunday, April 23rd.