Marathon Tips

Marathon Nutrition Tips:
When the body is properly fuel and hydrated it is an amazing machine that can go on for ever; or at least 26.2 miles. Start planning now for your race and you will see the results from all of your hard training.
CALORIES
First determine how many calories your body needs.
During training season you are very active, exercising 60-120 minutes most days of the week, so take your body weight in pounds and multiply it by 21-25. If you are trying to lose weight use the lower number of the range.
Now you have an estimate of your total calorie needs. Break this down to 60% carbohydrates, 20% protein and 20% fat. Choose whole grains, a variety of fruits and vegetables, lean protein and unsaturated fat.
WATER
The ultimate nutrient! Three fourths of your body weight is water. A loss of as little as 2% of your body’s weight can impair your athletic performance.
HOW TO PREPARE
-Try different sports drinks, bars and gels
-Practice grabbing cups of water while running
-Try eating different foods before you run
1 WEEK BEFORE THE MARATHON
-Goal is to load your muscles with glycogen (carbohydrates broken down)
-Gradually taper off your training while consuming the same amount of calories
-3 days out increase your carbohydrates up to 5g/pound of body weight
-You can store up to 1800 calories
-You may feel bloated due to carbohydrate increase and holding more water
DAY BEFORE
-Don’t try new foods
-Graze throughout the day
-Last meal high in carbohydrates, moderate amount of protein and fat
-Plenty of fluids
-AVOID: high fiber foods, sugar substitutes and limit alcohol
MORNING OF RACE
-Eat a light meal 1-4 hours before the start time
-50g of carbohydrates per hour before race
-2 cups of water per hour before race
DURING RACE
-Water: 4-8 oz per 20 minutes (1 gulp=1 oz)
-Sports drinks: provide 6-8% carbohydrates (14g) and electrolytes
-Drink early an often, no fruit juice or soda
-Carbohydrates 30g per 30 minutes
Gels: take with 4-6 oz water or bars
AFTER RACE
-Replace water and fuel lost with in 15-30 minutes and you will experience much less muscle damage and soreness

Ingredients Containing Gluten

Ingredients that contain gluten unless marked gluten free
Alcoholic spirits (Specific Spirits)
Amp-isostearoyl hydrolyzed wheat protein
Barley, Barley grass (may contain seeds)
Barley hordeum vulgare
Barley malt
Beer (except gluten-free beer)
Bleached flour
Bran
Bread flour
Brewer's yeast
Brown flour
Bulgur
Cake flour (meal)
Cereal
Binding
Couscous
Dextrimaltose
Disodium wheatgermamido peg-2 sulfosuccinate
Durum flour
Edible starch
Einkorn
Emmer
Farina
Filler
Flour (usually means wheat flour)
Fu (dried wheat gluten)
Gliadin
Gluten
Graham flour
Granary flour
Groats (barley, wheat, oat)
Hard wheat
Hydrolyzed wheat gluten
Hydrolyzed wheat protein
Hydrolyzed wheat protein pg-propyl silanetriol
Hydrolyzed wheat starch
Hydroxypropyltrimonium hydrolyzed wheat protein
Kamut
Macha wheat
Malt (made from barley)
Malt (extract, flavoring, syrup, vinegar
Malted milk
Matzo meal, semolina
Mir
Oat bran, oatmeal, oats, rolled oats, groats, flour
Oriental wheat
Pasta (excepts gluten-free)
Pearl barley
Persian wheat
Polish wheat
Poulard wheat
Rice Malt (if barley or Koji are used)
Rye
Seitan 
Semolina Spelt, small
Sprouted wheat or barley
Stearyldimoniumhydroxypropyl hydrolyzed wheat protein
Strong flour
Suet (in packets)
Textured Vegetable Protein - TVP
Triticale (a wheat-rye blend)
Triticale X triticosecale
Triticum vulgare flour lipids, germ extract, germ oil
Udon (wheat noodles)
Unbleached flour
Vavilovi wheat
Vegetable starch
Wheat (Abyssinian hard, club, common, durum, timopheevi, bulgur, Shot)
Wheat bran extract, amino acids
Wheat berries
Wheat durum triticum
Wheat germ, germ extract, germ oil, or lipids
Wheat grass (may contain seeds)
Wheat nuts, protein or starch
Whole wheat, flour
Wild einkorn, emmer

Foods Containing Gluten

Here are a list of foods that contain gluten:

Bagels
Beer
Biscuits
Blue cheese (made with bread)
Bread
Broth (pre-made, cubes, powder)
Cake
Cheese (pre-shredded)
Cookies
Corn Dogs
Corn Bread
Couscous
Crackers
Croutons
Cupcakes
Deli Cut or Cold Cut Meats (unless sliced on a dedicated gluten-free meat slicer)
Doughnuts
French Toast
French Fries (if frozen or coated)
Funnel Cake
Graham Crackers
Gravy
Hushpuppies
Macaroni
Malted milk (malt is made from barley)
Matzo
Muesli
Muffins
Noodles
Oatmeal
Pancakes
Pasta
Pastry
Pie
Pita or Pocket Bread
Pretzel
Salad Dressing
Semolina
Soup
Sour Cream
Soy Sauce, Shoyu
Spaghetti
Stock (pre-made, cubes, powder)
Stuffing
Toast
Tabbouleh
Teriyaki sauce
Waffles
Yogurt