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!
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