Nutrition Energy

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The Injury Prevention Diet

Triathlete Europe

Lauren Antonucci, MS, RD, CSSD, CDE, CDN

Nutrition Q&A

Triathlete Magazine, October 2013

Lauren Antonucci, MS, RD, CSSD, CDE, CDN

Nutrition Energy

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Marathon Fueling Quiz:

Do you know what you really need to fuel 26.2? 

Are you running the New York City Marathon on November 3rd , or another marathon this fall? If so, we hope you have been practicing your race day fueling plan, and that you already have your nutrition plan close to ironed out. Take the quiz below to see if your race plan matches up! If not, there is still time to tune up your nutrition and best  fuel your race!

Q1. Are you completing your long training runs feeling tired, but without running out of energy or feeling like you are really struggling to "get in" the last few miles?

*    Eating before a run helps top off your energy stores and prevents you from literally trying to run on empty during those last few miles.
*    If your looking to improve past performance, set a PR, or simply prevent "hitting the wall", eat a meal or snack of mostly carbs 1-2 hours before heading out the door. Practice now & have a plan before race day!
*    If time or stomach sensitivity is an issue, try liquids such as sports drinks, or Graham crackers, which will be quicker and easier to digest.

Q.2. Are you feeling dizzy or lightheaded during long runs...or do you have a headache towards the end of your run or after completing your long runs?      

                                                               
.    Not taking in enough fluids during exercise can not only affect your performance, but  can also lead to fatigue, headaches, and muscle cramping.
.    The average runner sweats at a rate of 24-32oz of fluid each hour, and should aim to replace most of that while running. *See our August newsletter for how to conduct "sweat tests" in training, to be sure you meet your specific needs.
.    If you're a salty sweater, have a history of muscle cramping while running, or if it is hot & humid, consider adding salt packets or electrolyte tablets to meet your sodium needs.
.    Choose the sports drink provided to you on the course  over water, (the ING NYC Marathon serves Gatorade Endurance which contains a much needed 200mg of sodium per 8 ounces) to replace fluids, carbs and sodium your working muscles need for 26.2!

Q3. After showing and a post long run recovery meal, are you able to function...or do you need to lay down for the remainder of the day?  

*    Consuming the needed 30-60 grams of carbs per hour DURING your long run will not only help you feel better while running, but for the remainder of your day; make sure you do it and be amazed at how great you really CAN feel.
*    Eating within thirty minutes of finishing a run is imperative for muscle and tissue repair as well as replenishing our carbohydrate stores.
*    Plan, prepare & pack the food you will need upon completing your long training runs. Getting in adequate fluids, sodium, carbs and a little protein during this "recovery window", will help your muscles recover faster, an leaving you better able to tackle the rest of your day and weekend.
*    If you don't crave solid food after a long run, try a carbohydrate rich fruit and yogurt smoothies or ready to drink recovery shake.

Q4. Has your body weight been increasing over the course of your marathon training despite increasing weekly running mileage? Or is it not moving at all despite your efforts to cut cals and increase training...?  

*    Be careful not to use training as an excuse to overeat. Reward your efforts with new kicks or gear, not food.
*     Be mindful that training can greatly increase your hunger...especially if you are not consuming adequate amounts of one or more macronutrients (carbs, protein or fat!). Well planned and balanced meals & snacks will keep you on track.
*    On the flip side, eating too few calories in an attempt to lose weight while increasing training mileage can create too large of a caloric deficit and backfire. Over time, eating too little will not only slow your metabolic rate, but it will also decrease performance; again, knowing your needs and having a plan are key!
     If either of the above rings a bell with you, consider coming in for a Resting Metabolic Rate test with is, in order to determine exactly how many calories you need. (Link to RMR test on website)!

We hope you "passed" our quiz!
Time spent solidifying your training and race day nutrition plan now will save you time, energy (& even agony) on race day. If you are still unsure of your race day plan it is not too late.  Call today to schedule your appointment for nutritional evaluation and Metabolic testing with one of our Registered Sports Dietitian's and you will be well fueled and confident come marathon day.

 

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