Marathon Nutrition By Paddy McGuigan

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1 Marathon Nutrition By Paddy McGuigan

2 Keeping it simple! Significant amount of CHO for energy Protein to maximise muscle strength Sufficient fluids to maintain hydration

3 Carbohydrates (CHO) Main source of energy for muscle contraction (stored as muscle and liver glycogen) Most runners require 5-7g CHO /kg/day, longer training periods of hours per week could require 7-12/kg/day. CHO sources can come in solid form (banana) as well as liquid form (smoothie)

4 Protein Between kg/kg/day Again can come in many forms such as animal or vegetable protein Eaten with CHO it can improve protein balance and absorption and help with muscle recovery.

5 Fats Fats are the energy source your body will run on if your CHO stores run out! Consume primarily monounsaturated fats such as olive oil, avocado and peanuts which will help lower LDL and cholesterol levels. Low fat diets are therefore not recommended for marathon runners. Although CHO and protein is still the primary macro to be consuming for a marathon fats are not to be forgotten!

6 Hydration During a marathon, sweat rates can be anywhere from L per hour! One way assessing how much fluid you need is by weighing yourself pre and post run and replacing this with 125%-150% of the fluid lost. Being dehydrated can have negative effects on running performance and can potentially lead to injury

7 What should I eat before the event? Carb-loading In order to optimise muscle glycogen stores you must consume CHO rich foods the day or days before the race. Reducing your protein/fat content will allow you to take on more CHO without putting on excess weight. This can be confused with overeating!

8 Carb loading process Step 1 Calculate your carbohydrate needs by multiplying your body weight in kg (kg = lbs 2.2) by This will give you a range of carbohydrate intake that you should strive for when carbohydrate loading. Step 2 Strive to consume the targeted quantity of carbs for the 1-4 days leading up to the race/competition by using high carbohydrate foods Step 3 Lower-fibre and quick digesting carbs like fruit juices and breads may be easier to consume than heavier whole-grains at this time. Step 4 Avoid foods high in fat such as fried foods, and limit high protein food such as meat, because they will fill you up and make it difficult to consume enough carbohydrates.

9 Night before race day Light, predominately carbohydrate meal Avoid foods that you have never eaten before Practice different foods on the nights before long runs to determine what works best for you Avoid diuretics like alcohol and caffeine If you eat dinner early have a light carbohydrate snack before you go to bed

10 Morning of race day! Consider waking up a little earlier so that you can get in a light meal 2-3 hours in before the race Toast or bagel with peanut butter with a small glass of orange juice often works well before a race Don t include too much fat in the meal the morning of because it may lead to cramping Practise different meals on morning of race day to determine which is best for you!

11 Sources of CHO Bread Rice Pasta Bagels Cooked veggies Pancakes Potatoes Sweet Potatoes Corn/rice based cereals Fruit Rice cakes Examples of pre race foods : 250ml of fruit smoothie 300ml of low-fat milk 1-2 sports bars 1-2 cups cereal with 1 cup of low fat milk 1 brown bread sandwich with low fat cheese/ meat filling and piece of fruit 1 cup of fruit salad with 200g of low fat yoghurt 2 slices of wholemeal toast with baked beans 2 crumpets / English muffins with peanut butter /cheese

12 What type of Carbs? At least 50% of your carbohydrates should be complex carbohydrates, especially if eating before training/race day Eating simple carbohydrates before a run breakdown faster, raise your blood sugar faster, and create a greater insulin spike ultimately hindering your ability to utilize that glucose for energy

13 Just before event In the minutes before the start you can continue to top up liver glycogen stores. We recommend 20-30g ( kcal) of carbohydrate with ml (3-6 fl oz) of water. Because food and drink will sit in the stomach for a while and absorption takes time, most of the carbohydrate you ingest at his time will become available during the first part of the run. Anything that is ingested shortly before the start is part of your nutrition during exercise.

14 What should I eat during the event? Help prevent fatigue, prolong duration and intensity, maintain hydration and electrolyte balance It is recommended to take in 30-60g of CHO per hour This is essential to avoid HITTING THE WALL! This needs to be practical in terms of can it be carried on oneself/premade at drinks stations. Examples can include CHO gels, sports drinks, easily digestible sports bars, lollies etc. Practising these strategies is VITALLY important to see if your body agrees with the different food intakes!

15 What about recovery? The 3 R s- RUFUEL muscle glycogen stores with CHO REPAIR muscle with adequate protein REHYDRATE with fluids and electrolytes Ingest something that is easily tolerable and digestible such as a liquid meal supplement or a low fat flavoured milk. Make sure to have a snack ready at the end of the race!

16 Recovery II Muscles are most receptive to rebuilding muscle glycogen 30 minutes post race and if this is done using CHO and protein it is done at a faster rate! Foods need to be practical-sports bar, fruit, low fat yoghurt Fluids need to be replaced at 125%-150% of what was lost. Make sure to drink plenty of fluids post race in order to rehydrate and eat foods containing plenty of CHO and protein. Pay attention to calcium and iron sources which get help with bone health and increased immunity and energy levels.

17 Other tips Don t experiment with new products on race day. Use the same nutrition products for at least 6 weeks prior to the race. Don t be afraid to listen to your gut and when fluids are not emptying from your stomach reduce the intensity temporarily. You will benefit from this later in the race. Hydration during the race is important, but make also sure you don t start the race dehydrated Plan your breakfast on race day well in advance and make sure it is available for you on race day. Don t just show up for breakfast in a hotel on race day without checking.

18 Train your race nutrition!

19 Marathon Tips Don t get hung up on your finish time Prepare your mind as well as your body Pace yourself Take tapering seriously Don t miss your long runs in practise, wear same gear, same nutrition Stick to your game plan Know the course in advance If bloating arises and fluids seem to accumulate, do not ingest more fluids. Just reduce the intensity and give the stomach time to pass the fluid onto the intestine for absorption