Marathon Nutrition

Hanson’s CoachingHalf/Full Marathon Nutrition : 

Hanson’s CoachingHalf/Full Marathon Nutrition Calculating Needs Carbs Fats Proteins Hydration Strategies Pre Workout Pre Race www.hansonscoachingservices.com

Introduction : 

Introduction Providing in depth detail about regarding daily nutrition is well beyond the scope of this presentation and my field. My goals Show the importance of good daily food choices How those choices will impact daily performance Choosing the right foods for intense workouts and the big race

Calculating your needs : 

Calculating your needs Just like calculating training paces, knowing what you need calorically, will set you down the right path Why I don’t use 100 calories/mile Intensity Body size Weather Why it matters if you just use 100 calories/mile

Calculating, continued : 

Calculating, continued Light to moderately active (45-60 minutes per week of easy/moderate running per week) Body Weight (BW) x 16-20 calories per pound equals daily calories Very Active (60-120 minutes of moderate running, most days of the week) BW x 21-25 calories per pound = daily calories Many people overestimate their needs. Males should use mid to high side of ranges. Females should use low to mid ranges.

Example : 

Example Using myself as an example: 140 pounds x 25 calories = 3,500 calories per day. Long run days are probably larger caloric amounts. Short easy days are probably less, so be aware of what you are doing.

Translating calories into food amounts : 

Translating calories into food amounts Refer to page 27 of packet Extras are usually in the form of sports drinks, energy bars, more servings of groups, or the sweet stuff.

General Nutrient Breakdown : 

General Nutrient Breakdown Energy comes from Carbohydrate (CHO), Fat, Protein. Theoretical energy stores in the body.

Carbs : 

Carbs Why carbs are important Limited storage Necessary for high intensity running Necessary for fat utilization Muscle preservation

CHO and Performance : 

CHO and Performance

Differences in CHO : 

Differences in CHO Complex vs. Simple Complex in structure, longer to digest, fiber Simple in structure, faster digestion, refined and natural All forms of CHO has a role in the diet Complex = daily diet Simple = During and Immediately post exercise

Fat : 

Fat Fat serves as our primary energy source at low intensities When does it become less? With the right training, we can increase our ability to utilize fat What does that have to do with us?

Protein : 

Protein Can serve as an energy source When? When coupled with CHO at the right time, it can improve: Blood glucose responses Boost glycogen storage Repairs broken down muscle tissue Accounts for 10-15% of diet

Hydration : 

Hydration Hydration goes hand in hand with our diet and performance strategies. With proper day to day and exercise strategies, our overall performance can be increased.

The effects of dehydration : 

The effects of dehydration 2% rule Cardiovascular function Heat dissipation Aerbobic capabilities GI distress Fluid/Electrolyte imbalance Increased heat illness risk Mental status Glycogen usage

Hydration Factors : 

Hydration Factors Ambient Temperature Humidity Body Surface Athlete condition Beginning state of hydration

Fluid Absorption : 

Fluid Absorption CHO content CHO Type Amount of fluid Fluid temperature Relative hydration state Mental Stress Exercise intensity

Fueling StrategiesPre Workout/Race : 

Fueling StrategiesPre Workout/Race Usually the hardest for people, especially early morning runners

Strategies: During : 

Strategies: During Start early to maintain 2% loss can be devastating Be familiar with what you are taking in 2-8 ounces every 15 minutes Count the gulps Calorie goal of 200-300 calories/hour

Strategies: Post : 

Strategies: Post First 15-30 minutes is the focus 2.5 cups of fluid per pound lost 50-100g of CHO High glycemic foods After the first 30 Eat a meal within 2 hours

Race Strategies : 

Race Strategies The Week Before 70% CHO, increase the amount of carbs you are eating, not the total number of your daily calories Focus on hydration, don’t wait until the day before

The Day Before : 

The Day Before Drink healthy beverage before every meal Avoid gassy foods Avoid high fiber Avoid sugar substitutes Limit alcohol Organize everything you need for the next day Eat or drink a bedtime snack

Race Day : 

Race Day For every hour prior to the race, eat 50 grams of CHO When you eat is highly individual Balance topped reserves and bathroom time