1. Getting Rick to the finish line with energy to burn
Marathon Nutrition
Getting Rick to the finish line with energy to burn

2. Main Nutrition Goals Recovery Pre competition Day of the Race
Replenish energy stores post training and stop muscle breakdown
Pre competition
Start loading up the Glycogen stores 48 hours out of race start
Day of the Race
Ensure adequate fuel but don’t overfill
During the race nutrition
Hydration

3. Carbohydrate Major source of energy in exercise of high intensity
Major source = Glycogen
Glycogen found in muscle tissue and liver
Many factors will affect glycogen usage
Intensity
Duration
Training history

4. Carbohydrate in the 21st century
Glyceamic Index (GI) –
This is a measure of how quickly the carbohydrate in a food is absorbed into the body and enters the blood stream.
High GI – broken down and absorbed quickly
Low GI – broken down slowly and absorbed over a longer period of time

5. Glyceamic Index in Sport
High GI ideally for recovery.
Low GI ideally eaten throughout the rest of the day.
As energy and carbohydrate requirements increase - High GI foods become more important.

6. High GI Foods Sports drinks Rice Cakes Crisp Bread Water crackers
Short grain Rice (calrose)
Potato
White Bread
Bagel/Baguette
Melon/ Pineapple
Sao Biscuits
Jelly lollies
Cornflakes/ Ricebubbles
Dates/ Sultanas
Cereal Bars

7. Medium GI foods Ryvita Crumpet Sustain/ Just right couscous
Soft drink/ Cordial
Mango/ Paw Paw
Corn
Orange juice
Muffins
Muesli bar
Banana
Kiwi Fruit
Rye bread
Honey sandwich (white bread)

8. Low GI foods Rice (Long grain) Pasta/ noodles
Mixed grain/stone ground wholemeal bread
Muffins (cake like) eg apple
Legumes (eg baked beans)
Many fruits eg. Apple, pear
Milk & yoghurt
Sweet potato
Oats/All bran
Baked Beans/ Lentils

9. Athlete’s average Carbohydrate requirement
Recovery and fuel needs for moderate exercise program (<1hr of low intensity exercise)
5-7g/kg BM/day
Recovery and fuel needs for endurance athlete (1-3hrs of moderate to high intensity exercise)
7-10g/kg BM/day
Recovery and fuel needs for extreme exercise programs (>4-5hrs of moderate to high intensity exercise)
10-12g/kg BM/day
Adapted from Burke et al, Sports Med 2001:31:

10. Protein Needs Protein balance required. Immune function.
Repair/Resynthesis/Regeneration.
Growth and development.
Overall intake rarely often to low but often to low in recovery phase.
Studies have shown better usage with carbohydrate source.

11. Good Sources of Protein
Red Meat poultry and seafood
Dairy Products
Legumes
Nuts
Eggs

12. Fat intake Dependent on weight goals
Chronic restriction may result in loss of important micronutrients
Important fat soluble vitamins and anti-oxidants
May be important for replenishment of IMTG stores.

13. Vitamins and Minerals Important rule to remember
“Just because a little is good doesn’t mean more is better”
Important Vitamin and Minerals
Vit B
Vit C, A, E
Anti-oxidants
Iron, Calcium, Sodium, Magnesium
All available in a well balanced diet

14. Recovery
The most important part of training nutrition is to ensure you recover between sessions
Carbohydrate – 1g/kg body weight High GI foods
Protein – 10-20g
Within 30min after finishing training
Within 2 hours of finishing training have a meal with 1g/kg carbs and 10-20g protein with a little bit of good fat.

15. 50g Carbohydrate snack choices
50-60g jelly beans or jelly lollies
1 round of thick jam/honey/banana sandwiches
3 pieces of fruit ( melon and pineapple are good choices)
2-3 muesli bars
1 -2 “sports” bar/ sports gel
3 rice cakes with jam/honey
1 large or 2 small cake style muffins, fruit buns, scones
2 large pancakes (100g) with lots of syrup
bowl of pasta/rice with low fat toppings or cup of creamed rice
1 large baked potato (250g)
Adapted from “Peak Performance” Hawley and Burke 1998

16. 50g CHO sources with 10g Protein
ml liquid meal supplement (eg Sustagen)
ml Fruit smoothie
1litre of milk
600ml low fat Flavoured milk
250g tin of Baked beans on 2 slices of toast
2 slices of bread and thick spread of peanut butter
1 sandwich with meat/chicken/cheese filling and 1 piece of fruit
1 bowl of cereal and milk
Adapted from “Peak Performance” Hawley and Burke 1998

17. Pre Competition
48 hours leading in to competition increase carb intake.
7-10g of carbohydrate/kg body weight
Minimise fat intake and increase fluid intake.
If trouble with cramping dehydration use 20ml if glycerol in 600ml of sports drink 3x over the day before the race and the day of the race,

18. Pre Race Nutrition Small high carb meal (4g/kg body weight)
Stick with what you know.
~ 2-4hours out of start of race.
Ensure adequate fluid for satisfactory hydration.

19. During Competition Try to get in ~ 60g of carbohydrate per hour.
Can be taken as sports drink or carbohydrate shots and water.
If have trouble with cramping use sport drink for extra electrolytes.
Don’t over hydrate

20. Hydration Most important nutrient of all H2O.
Drink regularly and in small amounts.
Best way to improve performance is to improve hydration.
2% weight loss (dehydration)=up to 10% decrease in performance

21. Race Hydration
Important to drink regularly and to a plan if below 3.5 hours.
If greater than 4 hours then try to drink to your thirst.
Use sports drink over water preferably.
If prone to cramping hyperhydrate with Gastrolytes and glycerol.

22. Supplementation through Race (caffeine)
Caffeine increases central nervous system stimulation
Decreases the rate of perceived exertion (ie: you are working harder than you feel)
Helps to burn fat and spare your glycogen stores
Doesn't dehydrate you and will not make you sweat.
1 g / per kg body weight (red bull, espresso shot, caffeine tablets)
Caffeine: Take 1 hour before race and every 1 ½ hours

23. Supplementation through Race (Carbohydrate Gel)
Carbohydrate gel good way to get carbs into system.
Do not drink sports drink str8 after having gel, the mix of carbs in drink and gel will sit in your stomach.
Use water str8 after and again min after before having sports drink.
Use to a plan throughout race.

24. Further information Greg Shaw
excellent website.