Marathon Nutrition & Hydration

Marathon Nutrition & Hydration If you're planning to run your first marathon this year, Healthday.com published a list of nutrition and hydration tips for making you more competitive. Obviously, you're going to burn up quite a few calories and the article suggests that runners consume between 20 and 30 additional calories per pound of body weight in the days leading up to the event to sustain energy levels during 1 to 3 hours of continuous exercise.

Somewhere between 20 and 30 of your pre-race calories should be fast carbohydrates, and you should try to consume a gram of protein per pound of body weight during the day for muscle support. Your hydration effort should begin 2 hours before the race with 16 to 20 ounces of fluids followed by another 7 to 10 ounces 10-20 minutes before the start. 6 to 8 ounces every 15 to 20 minutes during the race will help maintain your hydration status, and these fluids should contain some of the proteins and carbohydrates already mentioned.

True Strength Moment: It's a good idea to start practicing these nutrition and hydration strategies during the months of training that lead up to your race. Then you'll be more familiar with the requirements of such a demanding sport. A final word of advice after you've finished a training session or race: Consume 24 ounces of fluids for every pound lost during exercise. This is an ideal time to kick-start the recovery process with amino acids from proteins and glycogen replenishing carbohydrates.
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