ask the nutritionist: marathon nutrition II

I’m so glad you all enjoyed the last Marathon Nutrition post on  Hydrating ! It was great to hear from all the runners out there! This week it’s all about how and what to eat prior to your marathon (or other long, intense race).

Eating for a marathon can be hard to balance at times but with a few simple tips, you can be fueling for your running best!

Week Before Marathon:

• Time to start increasing carbohydrates a bit – you want carbohydrates to make up about 60-70%
• If you have been trying to lose weight throughout your training – and not replacing all of the calories that you are burning off –  this is the time to increase calories a bit to ensure you are getting enough energy

Day Before Marathon and Day Of:

• Continue to increase carbohydrates to about 60-70%
• Decrease gassy foods
• Eliminate anything that might cause an upset stomach (like dairy, greasy foods, etc.)
• Eliminate alcohol
• Eat meals you’ve eaten before throughout training! This is not the time to try something new!
• Increase fluids so you go into the race hydrated
• Breakfast should be about 200 grams of carbohydrates

During Marathon:

• Eat high glucose food like gels, gatorade, etc. so that your body can use the fuel right away
• Again, SO IMPORTANT to train with whatever you are going to use that dayso you know how your body handles it

After Marathon:

• Important to have a meal/meals that include protein and carbohydrate after race
• Continue to hydrate with water! (I think a lot of marathoners enjoy a drink after a race, anyone?)
• I don’t know about you, but I would definitely treat myself for running that far!

Runners – what would you add?

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