I have gotten some more requests for nutrition planning – I am so glad everyone is thinking of this.

First, a lot of nutrition is personal: depending on your weight, pace and what works for you. Here are some sites to start figuring that out:

 

How to Create Your Marathon Nutrition Plan | Active.com: http://www.runningplanet.com/training/marathon-nutrition.html

You’ve done the physical training for your marathon, but is your nutrition race-ready? Here’s how to plan and execute your calorie intake for 26.2 miles.

 

Marathon Nutrition – Nutritional Tips for Running Your Best Marathon:

www.runningplanet.com/training/marathon-nutrition.html

Marathon nutrition is very similar. Your training … There are three basic stages in your marathon nutrition plan. … The truth is that all carbs are not created equal.

 

Marathon Training Daily Meal Planner

http://therunningbug.co.uk/training/food-and-weight-loss/b/weblog/archive/2012/01/17/marathon-training-daily-meal-planner.aspx#

Jan 17, 2012 – Marathon runners in training need to make sure that they are getting the right … This menu is part of our 16-part Marathon Training Diet Plan.

 

Endurance Calculator

http://endurancecalculator.com/

Based on a mathematical model by B. I. Rapoport, published in PLoS Computational Biology in October 2010, it can calculate how much you should carbo-load before the marathon.

 

Nutrition – Tips from Jeff Galloway

www.jeffgalloway.com/nutrition/index.html

Before marathons you can eat extra carbohydrates. … converted into fat only when you’ve consumed too many calories from those sources throughout the day.

 

Once you have determined what is your personal level of ideal pre-carbo-loading / calories per race day, then…

 

The Day Before:

Carbo-load slowly as day.

 

Marathon Day

3 hours before the start

• Eat the balance of carbs and protein that you need.
• Hydrate

 

90 minutes before the start

• Stop hydrating …Consuming too much water at this point, will just make make you run for a porta-potty during the first three miles of the marathon

 

30 minutes to the start

• Sip slowly drink 6 ounces of water as you walk to the start
• Small snack… if that workds for you!

 

During the Marathon

• Consume between 100-200 calories an hour by your chosen and PRACTICED method (Gu, Gatorade, Pretzels, Jelly Beans, Fig Newtons…)
• Consume water/Gatorade at every stop!

 

After the Marathon

Have a chocolate milk and a small meal with a protein/carb balance

Celebrate!