MARATHON NUTRITION &

HYDRATIONREGINE DU PLESSIS

RD SADIETICIAN

CHANGES SINCE 19901990 2016

Principle Deplete muscles of glucose and re-load No depletion of muscle glycogen necessary

Duration Deplete muscles for 3 days, reload for 3 days before race

Refill muscles for 2 days and 3 hours before of race

Carbohydrate content of diet Depletion phase: 50% of total kJ as carbohydratesRe-loading: 70% of kJ as carbohydrates

Begin reducing your training load while slowly increasing your carb intake.2 days before race: 85 % carbohydrate rich meals AFTER taper runs.

Day of race: Day of race: 90% carbohydrates 2 ½ hours before race. Low fibre. Rapidly digestible carbs.2000 kJ – 4200 kJ recommended.

90% carbs for pre-meal on day of race = around 150 g (equal to 10 slices of bread ) – no milk products allowed and only low fibre items allowed.

During race Minimum of 10g carbs per hour  30 to 60 g of carbohydrate per hour (360 ml can of Coke supplies 36 g carbs) PLUS240 ml of water with any food consumed during the run.

Hydration before /during/ after during race:

5 minutes before race: 300 ml water - NO sugary drinks yet.During race: about 500 ml per hour.After race: 300 ml per hour until urine runs clear.

During:  Runners should consume between 150 ml and 360 ml of fluid every 15 minutes during exercise = 600 ml – 1.5 l per hour. AFTER: 300 – 720 ml of fluid per each kg of fluid lost.

Salt: Recommendation was high in those days.

Sports beverages should contain 100 mg to 110 mg of sodium and 38 mg of potassium per 250 ml of sports drink.

TRAINING WEEKS LEADING UP TO THE MARATHON

40KM AND 100 KMMEN: 12500 KJ

Macro nutrient

% contribution of total kilojoules

g of macro nutrient

Carbohydrates

64% 476g

Protein 23% 171gFat 13% 44g

WOMAN: 8000 KJMacro nutrient

% contribution of total kilojoules

g of macro nutrient

Carbohydrates

54% 257 g

Protein 28% 133 gFat 18% 39 g

TWO DAYS BEFORE THE MARATHON40KM AND 100 KM

MEN: 10 000 KJMacro nutrient

% contribution of total kilojoules

g of macro nutrient

Carbohydrates

85% 506 g

Protein 10% 60 gFat 5% 14 g

WOMAN: 6000 KJMacro nutrient

% contribution of total kilojoules

g of macro nutrient

Carbohydrates

85% 304 g

Protein 10% 36 gFat 5% 8 g

THE NIGHT BEFORE THE RACE

Night Before: Don't stuff yourselfDinner should be relatively small but carb-heavy. Eat on the early side so you have lots of time to digest.

"You want to wake up race day hungry—not full from the night before“.

This is not the time to experiment – keep everything the same as you are accustomed to.

LAST MEAL THREE HOURS BEFORE THE MARATHON

40KM AND 100 KMMEN: 2500 KJ

Macro nutrientIn one meal

% contribution of total kilojoules

g of macro nutrient

Carbohydrates

90% 150g

Protein 10% 15gFat 0% 0g

WOMAN: 1600 KJMacro nutrient

% contribution of total kilojoules

g of macro nutrient

Carbohydrates

90% 96g

Protein 10% 10gFat 0% 0g

2500 kJ meal before the race Three hours before the race

No milk products allowed whatsoeve.rNo coffee or tea unless herbal.

BREAD 4 slices (120g) brown bread OR 2 bagels (60g) OR 2 raisin buns (60g) OR 4 small plain rusksPORRIDGE OR 1½ cups cooked (80 g raw) oats/ oat bran/oat meal (USE WATER) OR 1½ cups made-up (80g powder) Futurelife porridge (USE WATER) STARCH OR 1½ cups cooked (80 g raw) pasta OR 1½ cups (280g) cooked sweet potato OR 1½ cups cooked (240g) brown or white rice

ANDPPROTEIN 1 boiled egg OR ⅓ cup (45 g) cooked very lean mince OR 1 small (55g) finely diced, cooked chicken breast OR teaspoons (25g) meat spread

ANDVeg A ½ cup (100ml) carrot juice, strained

AND

FRUIT2 medium (140g) bananas (ripe) OR ⅔ cup strained apple sauce (140g) OR 1⅓ cups (300 ml) tomato puree (not spicy) OR 1 cup (250 ml) grape or apple juice

ANDSUGAR 9 teaspoons (30 ml) sugar/fructose powder/honey/jam OR 1 glass (300ml) Coke/Fanta/Sprite

ANDModerate amounts of any of the following: Water, herbal tea, decaffeinated tea and -coffee (max. 2 cups), gelatine, fat free cooking sprays, Cocoa powder, food essences, mustard,vinegar, lemon juice, baking powder, stock cubes, salt (moderation), herbs, vegetable and meat extract,

Copyright Regine Gray RD SA 2016

1600 kJ meal before the race Three hours before the race

No milk products allowed whatsoever.No coffee or tea unless herbal.No spicy or gas-forming foods/ condiments.

BREAD 3 slices (90g) brown bread OR 1½ bagels (40g) OR 1½ (40g) raisin buns OR 3 small plain rusksPORRIDGE OR 1 cup cooked (60 g raw) oats/ oat bran/oat meal (USE WATER) OR 1 cup made-up (60g powder) Futurelife porridge (USE WATER) STARCH OR 1 cup cooked (60 g raw) pasta OR 1 cup (210g) cooked sweet potato OR 1 cup cooked (180g) brown or white rice

AND

PPROTEIN½ boiled egg OR 1 tablespoon (22 g) cooked very lean mince OR ½ small (22g) finely diced, cooked chicken breast OR 1 teaspoon (22 g) meatspread

ANDVeg A ½ cup (100ml) carrot juice, strained

AND

FRUIT1 medium (70g) banana (ripe) OR ⅓ cup strained apple sauce (70g) OR ½ mug (150 ml) tomato puree (not spicy) OR ½ cup (120 ml) grape or apple juice

ANDSUGAR 6 teaspoons (20 ml) sugar/fructose powder/honey/jam OR ½ large glass (200ml) Coke/Fanta/Sprite

ANDModerate amounts of any of the following: Water, herbal tea, decaffeinated tea and -coffee (max. 2 cups), gelatine, fat free cooking sprays, Cocoa powder, food essences, mustard,vinegar, lemon juice, baking powder, stock cubes, salt (moderation), herbs, vegetable and meat extract,

Copyright Regine Gray RD SA 2016

INTAKE DURING A RACE• CONTINUOUS ENDURANCE EXERCISE LASTING MORE THAN 45 MINUTES,

EATING DURING EXERCISE IS A MUST.• SPORTS BARS.• SPORTS DRINKS. • ENERGY GELS. • JELLY BEANS, GUMMY BEARS, BANANAS, AND PRETZELS. • 30 TO 60 G OF CARBOHYDRATE PER HOUR (360 ML CAN OF COKE SUPPLIES 36 G

CARBS) PLUS• 240 ML OF WATER WITH ANY FOOD CONSUMED DURING THE RUN.• SPORTS BEVERAGES SHOULD CONTAIN 100 MG TO 110 MG OF SODIUM AND 38

MG OF POTASSIUM PER 250 ML OF SPORTS DRINK.

AFTER THE RACE

Runners should consume a real meal within two hours of run completion that contains carbohydrate and protein in a 3:1 ratio to adequately replenish glycogen stores and rebuild muscles.

They should also consume plenty of liquids until urine is pale yellow or clear.

FIND THIS PRESENTATION ON LINKEDIN

• LOOK FOR REGINE DU PLESSIS’S PROFILE IN ORDER TO VIEW THE PRESENTATION• MAKE A BOOKING DIRECTLY WITH REGINE IN ORDER TO RECEIVE THE FULL DIET

FOLDER AND MEAL PLANS FOR TRAINING, TWO DAYS BEFORE THE RACE AND THE PRE-RACE MEAL.

• ALL THE BEST FOR YOUR MARATHONS! THINK POSITIVE AND WIN FOR YOURSELF.

• REGINE@REGINE.CO.ZA