While nutrition is hugely individualized, there are some general pointers to abide by when functioning a marathon. In scenario you skipped my initially article about typical nutrition during slide marathon coaching-make confident you go check that out initially! I personally am receiving all set to operate the Pittsburgh 50 % Marathon (in human being for the 1st time!) and psyched to see numerous pals functioning the 50 percent and comprehensive! Registration closes this 7 days so make positive you soar more than their web site and signal up now! (USE Lower price CODE DEGORE15)
Ok the to start with issue to focus on for marathon nutrition is to make certain you eat a little something before you race (or any lengthy operate). It doesn’t need to be a massive food but it’s crucial to get some gas prior to starting off your operate. Long operates are also fantastic opportunities for education your gut so make guaranteed to experiment with diverse foods until eventually you discover what works ideal for you.
Your pre-run food ought to be lessen in excess fat, protein, and fiber and higher in uncomplicated carbs. Easy carbs are damaged down quickly to provide power which is why they are important. Some examples involve: bread, cereal, banana, fast oats, etcetera. (Also usually I see individuals skipping meals- and as your marathon diet dietitian I would strongly advise in opposition to it!)
Prior to the race you could want to take in extra uncomplicated carbs these kinds of as compact bagel, stroop waffle, cheerios, and so forth. This can be essential if you are consuming breakfast at 5am but not even starting up the race right up until right after 8am.
Through the race it’s all about locating what works for you- I individually use gels and gummies mainly because they appear to be the easiest. Some authentic food stuff possibilities for fueling include things like: Swedish fish, dates, raisins, superior carb nourishment bar, maple syrup, honey, full fruit, pretzels, and more.
Once you’ve uncovered the fuel that is effective for you the most significant factor is to make positive you are getting that nourishment in regularly. The standard rule of thumb is drink at least 8 oz of drinking water with any food stuff eaten in the course of training and goal to take in 30 to 60 g of carbohydrate per hour. Clearly amount of food stuff required will depend very on your speed but once again- use those people long runs to experiment. Really do not overlook to consume drinking water. I really recommend my athletes to get drinking water at just about every cease to guarantee correct hydration. It’s beneficial even if you’re only having a sip.
All round I’ve seen nourishment make and crack lots of stamina athletes days- do not allow this come about to you!
What nutrition guidelines do you have for functioning? What do you use to gas your extensive runs??