1. Marathon Training Don’t Hit the Wall: Nutrition 101 for the Marathon
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Marathon Training Don’t Hit the Wall: Nutrition 101 for the Marathon
“Hitting the wall” and “bonking” are terms used to describe the feeling of muscle glycogen depletion—you literally cannot move another muscle fiber.
Review Date 2/11 G-1292

2. 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

3. 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: Accessed February 24, 2011.

4. 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

5. 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)

6. Choose Healthy Fats Choose these: Avoid 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

7. 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
Fluid loss will impair performance long before glycogen depletion occurs.
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;

8. 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: Accessed February 23, 2011.

9. 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!
For long runs >60 minutes, sports drinks, such as Gatorade®, provide carbohydrates to help spare muscle glycogen and sodium to help prevent hyponatremia.
Do not rely on aid stations at races to supply water/fluid. Sometimes races run out of water or sports beverages.
Fluid “sloshing around” in the stomach, stomach cramps, or nausea may indicate that you are drinking too much. Wait at least 15 minutes before taking another drink.
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;

10. 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=milliliter
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;

11. 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
Examples of balanced meals for breakfast, lunch, dinner, and snacks:
Breakfast—whole-grain cereal, one half sliced banana, chopped walnuts, low-fat milk or soy milk
Snack—whole-grain bread, natural peanut butter, one half sliced banana
Lunch—hearty bean soup, whole-grain roll, baby carrots, fresh apple
Snack—low-fat yogurt, melon balls
Dinner—citrus-glazed chicken breast or salmon, wild rice and brown rice pilaf, steamed broccoli, large tossed salad, low-fat pudding
Snack—gingersnaps, low-fat milk

12. 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
Examples:
Toasted plain bagel with small amount lite cream cheese, banana, sports drink
Bowl of cornflakes with banana and low-fat milk/soy milk, sports drink
Avoid alcohol during the last 48 hours before the marathon.
Limit coffee to 1 C the morning of the marathon, making sure to drink 1 C of water before and after the cup of coffee.
Remember that too much sodium, which sometimes is difficult to avoid if you are eating away from home, also can contribute to dehydration.
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;

13. 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

14. 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
Experiment with different products during training!
You can find out ahead of time what the race will offer at aid stations, so you can experiment with those products, but it is always a good idea to carry your own! You may not find what you want easily accessible or even available by the time you get there.
Do not wait until you are thirsty to start drinking—drink 6–12 fl oz of fluid every 15–20 minutes!
Consume small amounts of carbohydrate at regular intervals, every 15–20 minutes. Stick with one form that works, or try alternating different forms (beverage, gel, bar).
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;

15. 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;

16. 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
Examples:
15 minutes—sports beverage such as Powerade®, juice, banana, orange wedges
2 hours—bagel, pretzels, yogurt, banana with peanut butter
4–6 hours—turkey sub on whole-grain bread, fresh pear, low-fat milk or yogurt, or shrimp and pasta primavera, tossed salad, garlic roll
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;

17. 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
Consulting with a registered dietitian can help you determine if you are at risk for a vitamin or mineral deficiency.
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;

18. 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;

19. 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
Many people take on the challenge of training to walk or run a marathon not only to raise money for a specific cause, such as leukemia, but also with the hope that weight loss will come easier. After all, you are training to run 26.2 miles! However, keep in mind that you will need energy to run this far.

20. 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
People who are trying to lose weight sometimes reduce daily calorie intake to levels below that required to support basic resting metabolism. Weight loss may become more difficult if the body senses a starvation threat—the burning of significant calories via daily training, coupled with general lack of food energy intake.

21. You Can Do It!
Is your mental tape supportive and friendly?