I’m so glad you all enjoyed the last Marathon Nutrition post on Hydrating! It was great to hear from all the runners out there! This week it’s all about how and what to eat prior to your marathon (or other long, intense race).

Eating for a marathon can be hard to balance at times but with a few simple tips, you can be fueling for your running best!

(source)

Week Before Marathon:

• Time to start increasing carbohydrates a bit – you want carbohydrates to make up about 60-70%
• If you have been trying to lose weight throughout your training – and not replacing all of the calories that you are burning off –  this is the time to increase calories a bit to ensure you are getting enough energy

Day Before Marathon and Day Of:

• Continue to increase carbohydrates to about 60-70%
• Decrease gassy foods
• Eliminate anything that might cause an upset stomach (like dairy, greasy foods, etc.)
• Eliminate alcohol
• Eat meals you’ve eaten before throughout training! This is not the time to try something new!
• Increase fluids so you go into the race hydrated
• Breakfast should be about 200 grams of carbohydrates

During Marathon:

• Eat high glucose food like gels, gatorade, etc. so that your body can use the fuel right away
• Again, SO IMPORTANT to train with whatever you are going to use that dayso you know how your body handles it

After Marathon:

• Important to have a meal/meals that include protein and carbohydrate after race
• Continue to hydrate with water! (I think a lot of marathoners enjoy a drink after a race, anyone?)
• I don’t know about you, but I would definitely treat myself for running that far!

Runners – what would you add?

Up Next:

• Sample Meal Plan

Spring is finally here, although it is currently snowing in Minnesota. I’m ignoring it and moving on with Spring.

I’ve been ready for warm weather meals like yogurt & granola, cereal and smoothies for the last few months (or maybe I’ve just been longing for warm sun) but they often leave me hungry by 10am. Luckily there are a couple of ways to make these breakfasts last the entire morning:

• Yogurt: Use Greek yogurt or Skyrr as it has a lot more protein than regular yogurt (and it is worth the extra $)
• Cereal or Granola: Should be whole grain, high fiber and extra points for protein and good fats (Uncle Sam Cereal or Kashi Go Lean are great ones)
• Good Fats: Will add staying power to your meal – chopped nuts or nut butter are great, easy additions
• Fresh Fruit: For flavor, sweetness, something fresh and some natural beauty

Your typical yogurt and granola is probably full of added sugars and lacking in protein, fiber and good fats. Make a few of the changes I’ve suggested and you’re starting your day in a great way.

Nutrition Stats: 428 calories, 13 g fat, 30 g protein, 17 g fiber (Using 1 cup 2% Fage Greek Yogurt, 3/4 cup Uncle Sams Cereal, 1/4 oz almonds (about 6), 3/4 cup raspberries)

What do you add to breakfast so that it stays with you until lunch?