Don’t Hit the Wall: Nutrition 101 for the Marathon

1. Don’t Hit the Wall: Nutrition 101 for the Marathon

2. Carbohydrate – A Runner’s Friend • Spares muscle glycogen • Consume before, during and after long runs • Not all created equally • Simple vs. complex • Enriched vs. whole grain • Inadequate carbohydrate intake can lead to: • Protein/muscle breakdown • Decreased ability to burn body fat

3. Protein – Why Do We Need It? • Immune function • Hormone production • Repair damaged muscle tissue (foot strike) • Optimize carbohydrate storage in muscles – eat carbohydrate + protein after long runs • Help stabilize blood sugar levels when consumed with a carbohydrate meal/snack Gibala, MJ. Protein Nutrition and Endurance Exercise: What Does Science Say? Gatorade Sports Science Institute, Sports Science Library. Accessed 3/06/07. Available: http://www.gssiweb.com/Article_Detail.aspx?articleid=719&level=3&topic=2

4. Fat – Friend or Foe? • Unlimited storage capacity – 150 lb lean athlete may have 60,000 calories of stored fat • Fat not used for energy is easily stored as body fat • Fat is not a fast or efficient source of energy –sluggishness during runs if too much • During exercise – trained vs. untrained people and women vs. men burn a higher % calories as fat • Some fat in the diet is necessary to absorb some nutrients, vitamins and anti-oxidants (carotenoids).

5. Choose These: Avocado Canola oil Fatty fish – salmon Flax seeds Natural nut butters Nuts, seeds Olives, olive oil Avoid These: Saturated fat High fat animal and dairy products Coconut oil Palm, palm kernal oil Trans fats – partially hydrogenated oils Choose Healthy Fats

6. Get That Fluid On Board! • Dehydration can start within 15-20 minutes • Fluid intake may not keep up with absorption rate – maximum repletion rate is about 4 cups per hour • Even a 1% fluid loss impairs performance • Thirst may not “kick in” until 2% fluid loss – or 3 lbs (6 cups) for a 150-lb person

7. Signs of Dehydration • Thirst, dry mouth • Weakness, fatigue • Nausea, vomiting • High body temperature • Muscle cramps – legs • Dizziness, confusion • Weak, rapid heart rate • Lack of coordination & judgment Horswill, CA. Signs of dehydration. Gatorade Sports Science Institute, Sports Science Library. Accessed 3/7/07. Available: www.gssiweb.com/Article_Detail.aspx?articleid=428

8. Hydrate Morning, Noon and Night • Plain water is OK for <60 minutes of exercise • Sports beverages (fluid, carbohydrate and sodium) good for >60 minutes of exercise • Carry fluid with you at all times! • Pre- and During Run or Race: • Drink at least 16 oz. (2 cups) fluid 1-2 hours before run • Drink 6-12 oz. fluid every 15-20 minutes during run • Post-Run or Race: • Drink at least 16-24 oz. (2-3 cups) fluid per pound lost • Drink until urine is pale or clear Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.

9. Daily Eating, Daily Fuel • Eat regularly, every 3 to 4 hours • Eat balanced meals – grain/starch, protein, fruit/vegetable, healthy fat • Choose whole grains vs. white enriched • Fuel your body with nourishing food! • Experiment during training! • Do not try something new on race day!

10. The “Last Meal” - Meal Before the Marathon • High carbohydrate – spare muscle glycogen • Easily digestible – low fat, protein, fiber • Size of meal depends on time before start • Lots of fluid – at least 2 cups per hour • Avoid alcohol; limit caffeine and sodium Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.

11. What About Carbohydrate Loading? • Carbohydrate loading - a technique used to load the muscles up with glycogen, which historically involved more drastic measures • Try a “modified” version: • Taper or reduce run-training during the week preceding the marathon • Continue daily carbohydrate-rich food intake during the week preceding the marathon • Consume carbohydrate-rich foods and/or beverages during marathon

12. Fuel-Up During the Marathon • Mostly simple, some complex carbohydrates (spare muscle glycogen) • Easily digestible and well-tolerated (trial & error) • Sports beverage containing water, sugar (7%), sodium and potassium • Sports drinks, energy gels, energy bars • Avoid anything too concentrated, like undiluted juice or soda • Avoid fructose as the first ingredient Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.

13. Recovery Meals • First 4-6 hours are crucial for optimal recovery and repair. • 15 minutes post – high carb beverage • 2 hours post – high carb snack, with a little protein, if possible • 4 hours post – high carb meal with moderate protein • Choose carbs with high glycemic index for maximal muscle glycogen synthesis • Drink until urine is pale or clear! Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.

14. Vitamins and Minerals • Athletes who are at risk for inadequate intake: • Restrict energy intake/severe weight loss practices • Eliminate one or more food groups from diet • Consume high carb, low vit/min-dense foods • Women more likely to lack calcium, iron and zinc • Some vitamins and minerals compete with each other for absorption (mega doses) • Insurance policy – daily multi-vitamin/mineral, plus extra calcium for women Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.

15. Weight Loss Success • Regular physical activity • Moderate reductions in calorie intake • Healthy eating patterns and behaviors • Keep records of food intake, physical activity, and goals • Be mentally ready and committed

16. Keep the Fire Burning! • Eat often, every 3 to 4 hours • Eat enough to support life! • Be physically active most days of the week (run/walk) • Pump some iron to help build muscle

17. You Can Do It! • Is your mental tape supportive and friendly?