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

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

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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

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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

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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).

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Choose Healthy Fats

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

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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

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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

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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.

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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!

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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


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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

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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


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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!


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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


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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

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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

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You Can Do It!

• Is your mental tape supportive and friendly?

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

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