• Magazine
    • Current Issue
    • Past Issues
    • Subscribe
    • Change Mailing Address
    • Surveys
    • Guidelines for Authors
    • Editorial Calendar and Deadlines
    • Dynamic Chiropractic
      • Newspaper
      • Subscription
    • The American Chiropractor
      • Magazine
  • Practice
    • Business Tips
    • Chiropractic Schools
    • Clinical & Technique
    • Ebooks
    • Ecourses
    • Sponsored Content
    • Infographics
    • Quizzes
    • Wellness & Nutrition
    • Podcast
  • Content Hubs
  • Products & Services
    • View Products & Services Directory
    • Browse Buyers Guide
    • Submit a Product
    • Vendor Login
  • Datebook
    • View Events
    • Post an Event
    • Become an Events Poster
  • Advertise
    • Advertising Information
    • Media Kit
    • Contact Us

Your Online Practice Partner

Chiropractic Economics
Your Online Practice Partner
Advertise Subscribe
  • Home
  • News
  • Webinars
  • Chiropractic Research
  • Students/New DCs

Top 10 nutrition tips for marathon runners

Chiropractic Economics October 10, 2011

With marathon trainees about to take to the streets of Chicago this Sunday, Loyola University Health System registered dietitian Brooke Schantz offers the top 10 nutrition tips runners can follow to help them cross the finish line.

 

10. Get fueled. Long-distance runners are at risk of having low bone density, stress fractures and irregular periods. It is important that they provide their body with enough energy to perform at its best and prevent unwanted injuries. Runners can simply calculate their caloric needs by following this guideline (they also should consult a registered dietitian for a tailored nutrition plan):

30 – 60 minutes of activity a day requires 16-18 calories per pound

1 – 1.5 hours of activity a day requires 19-21 calories per pound

1.5 – 2 hours of activity a day requires 22-24 calories per pound

2 – 3 hours of activity a day requires 25-30 or more calories per pound

9. Plan fiber intake wisely. Fiber is a wonderful thing, but choosing foods lower in fiber the night before and the morning of the race is a smart idea. Foods like high-fiber cereals, grains, granola bars, fruits and vegetables could lead to uncomfortable intestinal distress and cramping come race day.

8. Monitor sweat loss. Runners should weigh themselves before and after long runs. For every pound they lose during the run, they will need to replace it with 16 ounces of water. For example, if they know they always lose 3 pounds (48 ounces) over the course of four hours, they will need to drink 6 ounces of water every 30 minutes during the race.

7. Prepare for various weather conditions. Heat will increase sweat rate and lead to a higher loss of salt. Sweat is the body’s way of eliminating generated heat. In colder temperatures, runners will require more calories to help maintain their core body temperature. Hydration needs also may increase in cold weather if inappropriate clothing is worn.

6. Getting carbs on the run. When exercising for longer than one hour, 30-60 grams of carbohydrates should be consumed every hour. Carbohydrates can be consumed during a marathon in many different forms including: gels, jelly beans, sports drinks, sports bars or a combination of these products.

5. Monitor urine. One great indicator for assessing hydration status is the color of urine. The clearer the color, the more hydrated a runner is.

4. Get adequate protein. Protein consumption is important for increasing lean muscle mass and aiding in muscle repair. Endurance athletes require between 1.2 to 1.4 g/kg/day. A maximum of no more than 1 gram of protein per pound should be consumed in a day.

3. Don’t forget to carbo load. Athletic performance can be improved if a runner maximizes muscle glycogen stores prior to a marathon. Some carbohydrate loading plans start six days before a race. However, it will help maintain a high-intensity run for a longer period of time even if a runner begins a high-carbohydrate diet the day before the race.

2. Drink fluids. Water is the most important nutrient. Losing as little as 2 percent of body weight leads to impaired athletic performance. Runners can follow these fluid-replacement guidelines to stay hydrated:

Before Exercise: Two hours prior to exercise consume 16-20 ounces of water and 10-20 minutes prior to exercise consume 7-10 ounces of water.

During Exercise: Every 15-20 minutes consume 6-8 ounces of water. If you are exercising for longer than one hour, consuming a sports drink with 4-8 percent of carbohydrates will provide energy to working muscles.

After Exercise: For every pound lost during exercise, 24 ounces of fluid should be consumed to aid in hydration maintenance.

1. Practice, Practice, Practice. It is important to practice a nutrition and hydration schedule ahead of the marathon. Race day is not the time to try out new foods and beverages. If runners don’t practice a food and hydration pattern before race day, they won’t know how their body will react and their performance may suffer.

Related Posts

  • Jarrow Formulas launches redesigned Web siteJarrow Formulas launches redesigned Web site
  • Natural sleep remedies: The benefits of valerianNatural sleep remedies: The benefits of valerian
  • Natural Protocol for Pain & Inflammation | Free WebinarNatural Protocol for Pain & Inflammation | Free Webinar
  • The impact of phosphatidylcholine deficiency  The impact of phosphatidylcholine deficiency  
  • SCU awarded $77,814 from HHSSCU awarded $77,814 from HHS

Filed Under: News

Current Issue

Issue 11 cover

Get Exclusive Content! Join our email list

Follow Us

  • Facebook
  • X (Twitter)
  • Instagram
  • LinkedIn
  • YouTube logoYouTube logoYouTube

Compare Subscriptions

Dynamic Chiropractic

The American Chiropractor

8430 Enterprise Circle, Suite 200

Lakewood Ranch, FL 34202

Phone 800-671-9966

CONTACT US »

Privacy Policy | Terms of Service

Copyright © Chiropractic Economics, A Gallagher Company. All Rights Reserved.

SUBSCRIBE TO THE MAGAZINE

Get Chiropractic Economics magazine
delivered to your home or office. Just
fill out our form to request your FREE
subscription for 20 issues a year,
including two annual Buyers Guides.

SUBSCRIBE NOW »

Women's health - Issue 11 of Chiropractic Economics magazine