Marathon Training Don’t Hit the Wall:

Nutrition 101 for the Marathon

Review Date 2/11 G-1292

Provided Courtesy of RD411.comWhere health care professionalsgo for information

Carbohydrate: A Runner’s Friend

• Spares muscle glycogen:– Not all created equal– Simple vs complex

• Enriched vs whole grain• Inadequate carbohydrate intake can lead to:

– Protein/muscle breakdown– Decreased ability to burn body fat

• Consume carbohydrate before, during, and after long runs

Protein: Why Do We Need It?

• Immune function• Hormone production• Repair damaged muscle tissue (foot strike)• To optimize carbohydrate storage in

muscles, eat carbohydrate and protein after long runs

• Protein helps stabilize blood sugar levels, when consumed with a carbohydrate meal/snack

Gibala MJ. Protein nutrition and endurance exercise: what does science say. Available at: http://www.gssiweb.com/article_detail.aspx?articleid=719. Accessed February 24, 2011.

Fat: Friend of Foe?

• Fat not used for energy is easily stored as body fat

• The body has unlimited storage capacity for fat:– A 150-pound lean athlete may have 60,000

calories of stored fat

Fat: Friend of Foe? (cont’d)

• During exercise, trained vs untrained people and women vs men burn more fat calories

• Some fat in the diet is necessary to absorb some nutrients, vitamins, and antioxidants (carotenoids)

Choose Healthy Fats

Choose these:• Avocadoes• Canola oil• Fatty fish—salmon• Flaxseeds • Natural nut butters• Nuts and seeds• Olives• Olive oil

Avoid these:• Saturated fat• High-fat animal and

dairy products• Coconut oil• Palm and palm

kernel oil• Trans fats—partially

hydrogenated oils

Get That Fluid on Board!

• Dehydration can start quickly, especially when an athlete is perspiring heavily

• Even a 2%–3% fluid loss impairs performance

• Goal of hydration is to prevent this from occurring

Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

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 and judgment

Horswill CA. Signs of dehydration. Gatorade Sports Science Institute, Sports Science Library: signs of dehydration. Available at: www.gssiweb.com/Article_Detail.aspx?articleid=428. Accessed February 23, 2011.

Hydrate Morning, Noon, and Night

• Plain water is OK for less than 60 minutes of exercise

• You may need sports beverages (fluid, carbohydrate, and sodium) for more than 60 minutes of exercise

• You need to carry fluid with you at all times!

Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

Hydrate Morning, Noon, and Night (cont’d)

• Before and during the run or race:– Drink 5-7 mL/kg body weight at least 4 hours

before the run– Know that individual fluid needs during a run

will vary, depending on body weight and environmental conditions

– Drink at least 16–24 fl oz (2–3 C) of fluid/pound lost

– Drink until urine is pale or clear

C=cup, fl oz=fluid ounce, kg=kilogram, mL=milliliterRodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

Daily Eating, Daily Fuel

• Eat regularly, every 3–4 hours• Have balanced meals—grain/starch,

protein, fruit/vegetable, healthy fat• Choose whole grains vs white-enriched

grains• Fuel your body with nourishing food• Experiment during training• Do not try something new on race day

The Last Meal: Meal Before the Marathon

• High carbohydrate (200–300 g) will help spare muscle glycogen

• Easily digestible, low in fat and fiber• Size of meal depends on time before start• Intake is individualized to meet the needs

of each runner

g=gram

Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

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 approach:– Taper or reduce run-training during the week

preceding the race– Continue daily carbohydrate-rich food intake

during the week preceding the marathon– Consume carbohydrate-rich foods and/or

beverages during the marathon

Fuel Up During the Marathon

• Extend endurance performance through carbohydrate consumption during long events (more than 60 minutes)

• Choose carbohydrates that are easily digested and well tolerated, trying foods during training to determine the best sources

• Use sports beverages containing water, sugar (7%), sodium, and potassium

Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

Fuel Up During the Marathon (cont’d)

• Use energy gels or energy bars• Avoid fructose as the first ingredient,

because it is ineffective and may cause diarrhea

Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

Recovery Meals

• Consume carbohydrates within 30 minutes after completion of a marathon

• Eat carbohydrates at 2-hour intervals up to 6 hours post-event

• Choose carbohydrates with a high glycemic index for maximal muscle glycogen synthesis

• Drink until urine is pale or clear Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

Vitamins and Minerals

• Athletes who are at risk for inadequate intake of vitamins and minerals are those who:– Restrict energy intake or use severe weight

loss practices– Eliminate one or more food groups from the

diet– Consume high-carb, low-nutrient-dense

foods

Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

Vitamins and Minerals (cont’d)

• Women are more likely to lack calcium, iron, and zinc

• Some vitamins and minerals compete with each other for absorption, so mega doses are not recommended

• As an insurance policy, consider taking a daily multivitamin/mineral, plus extra calcium for women

Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2009;109;509-527.

Weight Loss Success

• Regular physical activity• Moderate reductions in calorie intake,

rather than severe diets• Healthy eating patterns and behaviors• Records of food intake, physical activity,

and goals• Mentally ready and committed

Keep the Fire Burning!

• Eat often, every 3–4 hours• Consume enough to support life• Stay physically active most days

of the week (run/walk)• Pump some iron to help build

muscle

You Can Do It!

• Is your mental tape supportive and friendly?