Tips from Krista Duchene, elite marathon runner and registered dietitian. www.kristaduchene.com/ The summary outline is taken from, “Nutrition for the Long Run” by Heidi Smith R.D, www.heidismithnutrition.com. Volumes Publishing Ltd.,
When you wake up hydrate with eload. You dehydrate overnight just from breathing.
Choose foods high in carb, moderate in fibre, low in fat, and low in sugar (e.g. bread, pita, cereal, bagel, pasta, potato, fruit).
Pre-exercise meal may contain some (low-fat) protein if eaten more than 2 hours before exercise (to help maintain a constant blood sugar level).
Go with what is familiar and comfortable. Don’t try anything new race day.
Maintain adequate fluids. Drink about 2 cups eload endurance fluid 30-60 minutes before exercise. This will help the stomach empty and help prevent cramping.
To spare glycogen stores and increase endurance, we must consume carbohydrates during exercise lasting longer than 90 minutes.
Start consuming carbs after the first 60-90 minutes (I find I have to start much sooner than this, usually after about 20-25 minutes).
Aim for 0.7-1.0 g carbohydrate per kg body weight per hour exercise.
eload website quotes, “to prevent glycogen depletion, ingestion of 1.0 to 1.2 grams/minute of carbohydrate is recommended during endurance activity.”
Consume 2-4 cups fluids per hour of exercise.
For me, this equals about 4-7 eload gels and 5.5-11 cups eload endurance formula.
It is best to consume carbs ( eload gel or eload FLY) and drink eload in small amounts, frequently throughout activity. The goal is to replace sweat and electrolytes as you loose them. The small quantities ensure your stomach is not overloaded to such an extent it can’t absorb.
Recovery window is only 2 hrs. As soon as possible i.e within 15-30 minutes Start sipping EMEND (Eload Recovery). When able to eat choose a high carb and moderate protein snack….aim for 50g of carbs.
Marathon example of pre during and post nutrition plan:
5:15 a.m. Wake up. Two toast with honey. 1 cup tea. Start sipping eload from 500 mL (2 cup) water bottle. Washroom.
6:15 a.m. Leave for race. Keep sipping eload.
7:00 a.m. Board Bus to Start. Keep sipping eload.
7:30 a.m. Warm up. Washroom.
8:00 a.m. Finish eload.
8:15 a.m. Marathon Start. Eload Hydration drink + 0.5 eload energy gel (110 cal per gel) every 3 km, starting at 6 km. I will carry my 6 gels (plus 1 extra) and consistently have one on the go throughout the race. Depending on weather, I may vary the drink consumption. If it is cold and I feel sloshy, I will drink less.
11:00 a.m. Marathon Finish.
11:15 EMEND (Eload Recovery) followed by whole food with high carbs and moderate protein content.