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