Power of Science

Road map to race day

Pre-marathon nutrition

2 Weeks leading up to the race

2-4 Days out

The night before/ race eve

RACE DAY!!

• 375-450g of carbohydrates daily

• 60-90g of fat

• 80-110g protein

• 1 oz. per pound of body weight

Greek Qunioa Salad

cooled completely

1 15 oz can organic chickpeas, drained and rinsed

1 medium cucumber quartered and chopped

1 red onion diced

1 cup cherry tomatoes quartered

1 chicken breast

1/2 cup kalamata olives pitted & diced

1/2 cup flat-leaf parsley chopped

Juice of 2 lemons

2 tablespoon

Pre Race (90 minutes before)-

Food: bagel, honey, banana, supplemental carb drink

Hydration: electrolyte drink

Race- food: 65g of carb per hour (1 gel/30 minutes)

Hydration: 16oz of electrolyte drink over 3-4 miles

High in protein, low in fat and a slow-release form of carbohydrate.

o Carbohydrates are essential chemically because they are a primary glucose source for the body. This allows for fast release of energy needed for marathon training.

o Fat is essential for many chemical processes in the body. It provides a slow, stable energy source; often needed when performing long run through training. Fats are not responsible for the “speed” in running but more for the endurance of training.

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Protein and Hydration

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Hydration

Increase water consumption by 50%

• This means you should be having 1.5oz per pound of body weight.
• Salt, particularly sodium, is the primary electrolyte lost when you sweat. (Potassium, magnesium, and calcium are lost as well, but to a lesser extent).
• Without sufficient potassium, your muscles cells can't generate the necessary nerve impulses that control muscle contraction. Cramping is the body's way of letting you know the electrolyte tank is empty and it cannot continue; it's like a car running out of gas.
• low sodium levels that could lead to headaches, nausea, and even seizures or coma in extreme.

o Protein performs many roles to training runners. Its main role is adding in muscle recovery and growth. Protein provides the essential amino acids needed for muscle development.

o Hydration is crucial through the entire race training process. Water is essential for almost all cellular processes. When running and training you lose much of your water intake through sweat.

Half of plate carbs, fourth protein, fourth vegetables

• This is where the athelete starts to shift their mindset from a balanced meal to a carb focused diet.

1

Potatoes

Pasta

Sushi

Sources

https://www.usada.org/athletes/substances/nutrition/fat/#:~:text=Fat%20as%20Fuel%20%2D%20Fat%20Intake,of%20energy%20needed%20for%20speed.

https://www.abbott.com/corpnewsroom/nutrition-health-and-wellness/how-much-protein-do-runners-need.html#:~:text=But%20endurance%20runners%2C%20not%20so,oxygen%2Dcarrying%20red%20blood%20cells.

https://marathonhandbook.com/carb-loading/

https://www.simplyquinoa.com/quinoa-greek-salad-with-chickpeas/

https://www.google.com/search?q=why+do+runners+need+to+increase+sodium+levels&oq=why+do+runners+need+to+increase+so&gs_lcrp=EgZjaHJvbWUqBwgBECEYoAEyBggAEEUYOTIHCAEQIRigATIHCAIQIRigATIHCAMQIRigATIHCAQQIRigATIHCAUQIRirAjIKCAYQIRgWGB0YHtIBCDcwMTZqMGo5qAIAsAIA&sourceid=chrome&ie=UTF-8