Although nourishment is highly individualized, there are some common recommendations to observe when operating a marathon. In circumstance you skipped my first put up about standard nutrition during tumble marathon teaching-make guaranteed you go examine that out to start with! I individually am acquiring all set to operate the Pittsburgh 50 percent Marathon (in particular person for the to start with time!) and fired up to see many close friends operating the 50 % and full! Registration closes this 7 days so make guaranteed you soar in excess of their web page and signal up now! (USE Price reduction CODE DEGORE15)
Okay the 1st point to emphasis on for marathon nutrition is to make certain you eat some thing ahead of you race (or any long run). It doesn’t need to be a substantial meal but it’s vital to get some gasoline prior to beginning your operate. Long operates are also fantastic possibilities for schooling your gut so make sure to experiment with various foodstuff till you locate what functions most effective for you.
Your pre-operate food must be decreased in excess fat, protein, and fiber and better in straightforward carbs. Very simple carbs are damaged down quickly to offer electrical power which is why they are important. Some examples involve: bread, cereal, banana, speedy oats, and so forth. (Also normally I see people skipping foods- and as your marathon diet dietitian I would strongly recommend versus it!)
Prior to the race you may well want to just take in additional easy carbs these types of as small bagel, stroop waffle, cheerios, and many others. This can be necessary if you are feeding on breakfast at 5am but not even starting off the race until eventually following 8am.
Through the race it is all about obtaining what operates for you- I individually use gels and gummies due to the fact they seem to be the least difficult. Some true food alternatives for fueling incorporate: Swedish fish, dates, raisins, large carb diet bar, maple syrup, honey, entire fruit, pretzels, and much more.
After you have discovered the gas that will work for you the most essential factor is to make certain you are taking that diet in consistently. The typical rule of thumb is drink at minimum 8 oz of drinking water with any food stuff consumed throughout physical exercise and aim to eat 30 to 60 g of carbohydrate per hour. Obviously quantity of meals necessary will depend very on your speed but once more- use those extensive operates to experiment. Really don’t fail to remember to drink water. I in fact advocate my athletes to get h2o at every single end to assure appropriate hydration. It’s useful even if you’re only taking a sip.
General I have witnessed diet make and break a lot of endurance athletes days- never let this happen to you!
What nourishment strategies do you have for running? What do you use to gas your lengthy operates??