Garlic-fueled gains: Bulk gives nutrition advice to boost London Marathon performance

23 Apr 2024 --- Ahead of the London Marathon — the UK’s third largest road race, which will take place on Sunday, April 28 — nutrition experts from sports supplement and nutrition brand Bulk analyzed more than 200 recipes on BBC Good Food with four-star ratings to single out the main ingredients for muscle-building and stamina.

They compiled their findings into tailored recipes and meal must-haves to prep runners. Surprisingly, garlic has been singled out as essential mainly for its antibacterial properties.

“Garlic serves as a muscle-building ingredient more indirectly than directly, given its lower protein content. However, it does contain nutrients such as manganese, vitamin B6, vitamin C, selenium and fiber, all of which support overall health through maintaining a functioning immune system, which can aid muscle growth and repair,” Rowan Cook, head of innovation at Bulk, tells Nutrition Insight.

“The compound allicin found in garlic helps increase nitric oxide production in the body, and this helps dilate blood vessels, thus improving the blood flow to the muscles when training and exercising, allowing it to grow and repair properly.”

Allicin increases blood flow by dilating blood vessels and boosts oxygen and nutrient delivery to the muscles. Oxidative stress levels are reduced by garlic’s antioxidant properties, aiding muscle recovery.

“Furthermore, vigorous exercise can leave your body with oxidative stress (where there are too many unstable molecules (free radicals) and not enough antioxidants that can lead to cell and tissue damage. By increasing the levels of antioxidants in your body through eating garlic, you can prevent this from happening,” Cook explains.

Muscle-building and stamina
The nutritional content of popular dishes was evaluated to establish which ones work best to strengthen muscle mass and boost stamina. The experts designed three protein-packed recipes with seasonal ingredients to help runners prep their meals for the marathon. The top five ingredients for peak performance include garlic, onion, olive oil, tomato and nuts.

The experts identified the ingredients that appeared most frequently and extracted information on how their health benefits would help runners perform at their best. 

Cook underscores: “A protein-rich diet with protein-dense foods ahead of a marathon can set you on the path to performing well for many reasons. Proteins are made up of amino acids which aid in protein synthesis, i.e., the growth, maintenance and repair of tissues, organs and muscles — all key in maintaining peak performance and recovering from vigorous training.”

“They also help with hormone regulation and can aid your body’s stress management and mood regulation, which will help you feel better mentally. Alongside this, protein is a great source of energy production and fuels your body to continue with your training agenda.” 

Protein is necessary to produce antibodies and immune cells, ultimately aiding immune functioning. “Endurance training can sometimes suppress the immune system, which can increase your likelihood of falling ill, but eating more protein-dense foods will combat this thanks to the antibodies and immune cells helping your body stave off illness,” Cook adds.Bulk’s nutrition experts have selected 20 critical ingredients for the best marathon performance (Credit: TCS London Marathon).

Garlic is also a good source of potassium to support normal blood pressure. Onions are a source of organic sulfur compounds, which reduce cholesterol and vitamins B and C. It helps with optimal enzyme functioning and strengthens the immune system. The monounsaturated fatty acids in olive oil are anti-inflammatory and high in antioxidants, which help the body neutralize free radicals. 

Tomatoes are a good source of fiber and vitamin B9 (folate), which aids tissue growth. It is high in vitamin K1 (phylloquinone), which is essential for bone health, and is a good source of vitamin C. Nuts, especially almonds, cashews and brazil nuts, are packed with dietary fiber, healthy fats and magnesium, which help regulate biochemical reactions such as blood pressure, sugar levels and muscle function.

Beta-carotene and vitamin A
The current British Nutrition Association guidelines suggest the average person needs 0.75 g per kg of protein a day in body weight. According to the Bulk experts, chicken, chickpeas and lentils are particularly good for building muscle and eating healthily before the event. 

An additional top 15 ingredients were identified for marathon prep, such as butter, chicken, thyme, carrot, rice, butternut squash, pumpkin, chicken stock, mustard, spinach, lentils, broccoli, cheese, chickpeas and eggplant.

Pumpkin and butternut squash are high in beta-carotene, which converts into vitamin A and maintains a healthy immune system, as well as good skin and eye health. Spinach is high in iron and mustard is a good source of omega-3 fatty acids, calcium, iron and zinc. Fish regularly appears in the top-rated recipes because it is a good source of vitamin D and omega-3 fatty acids. 

“A strong immune system will help maintain peak fitness by supporting your body with the nutrients it needs to keep functioning properly, leading to reduced stress levels, reducing the risk of illness and increasing your recovery rate post-race,” says Cook.

“Intense exercise and training before a marathon can be an easy way to throw your body off balance or cause lasting stress or damage to tissues and muscles. But by eating well, you aid your immune system with the nutrients it needs to ensure that it can fight off any potential infections. It can also quickly repair small damage caused to muscles and tissues so as not to affect your performance.”

By Inga de Jong