Tips for Marathon Runners - brought to you by Nationwide Better Health by JocelynNationwide_Better_Heal

Food for thought: Sports nutrition tips for marathon runners

 

Follow a runner's diet to help fuel your body and get you the results you're looking for on race day:

 

1. Fuel up with carbohydrates  

 

Carbohydrates are the marathon runner's best friend. Considered as the body's "energy powerhouse," carbohydrates fuel your muscles for training and competition. They're essential for building glycogen, which helps the body package and store carbohydrates. Glycogen stores are necessary for the long-haul energy that's needed for running marathons. The average American needs about 3-5 grams of carbohydrates per kilogram of body weight per day, but when training for a marathon, you should consume approximately 7-8 grams per kilogram of body weight, per day, to optimize energy. (Note: 1 pound equals 2.2 kilograms. To calculate your weight in kilograms, divide your weight in pounds by 2.2)

 

2. Set your pre-event strategy

 

Carbohydrate loading is a long-standing tradition that is beneficial for endurance athletes, or people who participate in athletic events lasting longer than one hour in duration. Three days prior to the event, you should begin to progressively increase the amount of carbohydrates you consume. Carbohydrates should account for at least 70 percent of the total number of calories ingested on those three days. Also, give your body plenty of rest the week before the race. The general rule of thumb is to taper down your activity beginning six days prior to the event with no activity the day before.

 

3. Plan your race day timing

 

If your race doesn't begin too early in the morning, eat your usual carbohydrate-rich breakfast 3-4 hours before the start of the race. Try to avoid high-fiber foods such as beans, nuts, seeds and bran. Forty-five to 60 minutes before your run, consider having a snack to give your body an additional 75 grams of carbohydrates. Some runners find it easier to digest a liquid or blended meal prior to events for easy digestion and also to help ease nerves. 

 

 

4. Avoid "hitting the wall" from start to finish

 

During the race, it's important to be mindful of your hydration, electrolyte replacement (sodium and potassium) and carbohydrates that are lost in sweat. Research shows that on average, consuming 16 grams of carbohydrates per hour during a race is appropriate for most runners. For reference, 8 ounces of Gatorade contains 14 grams of carbohydrates, and one Cliff® gel contains 25 grams of carbohydrates. 

 

5. Replenish your body post-marathon

 

For a smooth recovery, you'll want to optimize your muscle glycogen by eating a combination carbohydrate and protein meal in a 3:1 ratio, respectively (e.g. 45 gram carbohydrate to 15 gram protein). Knowing the rate at which your body loses sweat will also be vital to your recovery and re-hydrating your body. Use the following link to help you determine your sweat rate: http://www.powerbar.com/NutritionResource/ToolsArticles/Tools/SweatRateCalculator.aspx. 

 

 

Popular carbohydrate-rich foods for runners: