Marathon Training Don’t Hit the Wall: Nutrition 101 for the Marathon Provided Courtesy of RD411.com Where health care professionals go for information 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

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: 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

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;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! 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;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=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;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 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

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;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 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;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 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;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 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;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 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.

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.

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