2011 Virgin London Marathon

Nutrition for Optimum Race Day Performance

Chris McManus

Sport Scientist

Lucozade Sport Science Team

‘Loss of fluid and reduction in the

body’s carbohydrate stores are the

two major causes of fatigue in

prolonged exercise’

FUEL and FLUID

The most important variable is YOU!

Need States

Fuel - Carbohydrate

FACEBOOK : Chris – Lucozade Sport Scientist

Carbo - Loading“Increased dietary CHO in the 1-7

days prior to exercise is generally

associated with enhanced performance

when exercise duration exceeds ~90 minA.Jeukendrup

Marathon Completion Time:

>2 hours......

SO HOW DO WE ACHIEVE

CARBO – LOADING?

Carbo - Loading

Example of carbohydrate per day courtesy of UKA Nutrition Summary

Factsheet

Example of carbohydrate per day courtesy of UKA Nutrition Summary Factsheet

Example of carbohydrate per day courtesy of UKA Nutrition Summary Factsheet

• Pre-exercise meal 3 hrs before.

• Exercise intensity 70% VO2max to exhaustion.

• 98 g of CHO (a bowl of cornflakes and 2 slices of toast)

Schabort et al., 1999

Pre-race Meal

Optimal Pre-Race Meal

HOW MUCH CARBOHYDRATE

SHOULD YOU EAT?

• As a pre exercise meal 3-4 hours before, consume 2-4 g/kg BM (140-280 g for a 70 kg individual).

160 g of CHO

FACEBOOK : Chris – Lucozade Sport Scientist

FACEBOOK : Chris – Lucozade Sport Scientist

How much energy & fluid do you need?How much can you tolerate?Practice! Practice! Practice!

Runs > 1hr: 30-60 g of carbohydrate / HR

1 x 330 ml Lucozade Sport + 1 x carbo gel OR handful Jelly Beans

Fuel During the Race

Fuel During the Race

and OR

Hydration

Hydration

Hydration• Ideally consume 2 - 3 L per day.

• Always start every exercise session well

hydrated

• Before: Drinking 400-600ml of water, sports

drinks or other fluids in the 2 hours before

exercise will help hydrate the body

• During: Sweat rate OR 300-500 ml/hr

• Role of ‘Electrolytes’?

RACE DAY ESSENTIALS

UPDATED RACE MAP WITH DRINK

STATIONS

Download from FACEBOOK : Chris – Lucozade Sport Scientist

Water available every mile from 3 miles onwards

Nestle Pure Life Water Stations

ORANGE

Miles 5,10,15, 19 & 23

330 ml Bottle

Made for runners

Lucozade Sport Fuel Stations

Lucozade Sport Carbo GEL Stations

ORANGE

Miles 14 & 21

Tear top Sachet

30 g carbohydrate

Wash down with water

PRACTICE

Lucozade Sport Support

1. Don’t be afraid to ask TODAY!

2. Comprehensive WEBSITE

(www.lucozade/sport/running)

3. Performance Zone at the EXPO

Recovery

RecoveryProcess of gettingthe body back tobaseline

…

Carbohydrate

Fluid

PROTEIN

The hypothesis behind recovery:

Recovery -“window of opportunity”

Recommendations:

Consume 10-20 g of protein within the first 60 minutes after running.

Preferably combine 1.0-1.2 g/kg BM of carbohydrate.

Example food portions:415 g Baked Beans = 20 g of protein

300 ml skimmed milk = 10 g of protein1 Lucozade Recovery drink = 10g protein

+ 22.5 g Carbohydrate

Questions?

• Facebook : Chris – Lucozade Sport Scientist• Twitter : Chrismcmanus1

• Video / Presentation / Food pictures

GOOD LUCK!