Posts Tagged ‘Marathon nutrition’

Marathon Recovery Tips – Immediately After Race

November 4th, 2011      Comments
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Run SMART coaches have put together a list of tips to help you recover from your marathon. We recommend the following immediately after the race:

Nutrition

  • Electrolytes. This is a very individual scenario. A short answer would be that most runners don’t need to replace electrolytes right after finishing if they are planning on eating balanced meals and snacks following the race.  Most foods, especially packaged products and meals served in restaurants contain enough sodium to equalize any potential electrolyte imbalance. However, if you have an extreme craving for salt then you need drink or eat something that contains sodium.  This could be your body’s warning that your electrolytes are out of balance.   (more…)

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Last Minute NYC Marathon Tips

November 3rd, 2011      Comments
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Run SMART coach Brian Rosetti offered up some important last minute marathon tips for the New York City Marathon at DNAinfo.com. Proper rest, nutrition, warm-up, settling nerves, etc. were just some of the topics covered.

Rest. “There’s nothing you can do at this point to improve your fitness in time for the race. At this stage, you can only hurt yourself by doing too much,” said Brian Rosetti, an Upper West Sider who founded of The Run SMART Project, a coaching service for runners.

Take a few days off completely this week, said Rosetti, and limit your running to a two or three mile run at your goal pace or a little faster on Tuesday or Wednesday.

You can read the full article of tips here.

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Why Not To Drink Gatorade During A Marathon

November 1st, 2011      Comments
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By Alicia Shay

Gatorade is very high in fructose and sucrose and these sugars do not fuel muscle directly.  Since the liver can only convert about 1 calorie of fructose into glucose per minute during training, Gatorade increases body fat more than it fuels muscle.  Your body can convert stored fat into energy but it is longer and more timely process than just directly fueling muscle with the carbohydrates you are taking in.

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Don’t Let Last Minute Diet Decisions Ruin Your Marathon

October 4th, 2010      Comments
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Last October, Run SMART coach Alicia Shay put together a comprehensive series on ‘Marathon Nutrition’. She broke it down nicely into four pieces: Day Before, Race Day, During the Race and the Day After. We’re amidst fall marathon season and thousands of runners, including many of our clients, have been training and sacrificing all year for this moment. Please don’t let poor nutrition decisions or last minute attempts at trying to gain an edge negate all the training you’ve put in. Be smart and take a good look at each piece Alicia has put together. It’s really great stuff!

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Marathon Nutrition Part IV – Day After

October 27th, 2009      Comments
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Part IV of Alicia Shay’s Marathon Nutrition Series covers tips for the “Day After.” You can read her tips for the Day Before, Race Day and During the Race here, here and here.

Day After

Congratulations! As part of finishing a marathon, most people want to kick back, eat a lot of junk food and drink a lot alcohol to celebrate.  However, the first 24-48 hours after a marathon, your body is trying so hard to rebuild itself….so treat it well!  (more…)

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Marathon Nutrition Part III – During the Race

October 22nd, 2009      Comments
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Part III of Alicia Shay’s Marathon Nutrition Series covers tips for “During the Race.” You can read the Day Before and Race Day here and here.

During the Race

1. Research.  Figure out what sports drink the race will be providing at the aid stations.

(more…)

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Marathon Nutrition Series Part II

October 18th, 2009      Comments
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Marathon Nutrition Series Part II by Alicia Shay…

Race Day!

1.Wake up early enough to eat your regular breakfast or a slightly small version of it.  Ideally this would be 3-4 hours before the gun goes off.  This is important to do so that you are eating food that are familiar to your body, you have adequate time to digest the food and your breakfast will help top off your glycogen stores.

(more…)

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Marathon Nutrition

October 16th, 2009      Comments
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As part of our Marathon Nutrition Series, Run SMART coach, Alicia Shay, has put together some tips and suggestions for the Day Before the race, Race Day, During the Race and the Day After.  If anyone is interested in signing up for a nutrition consultation with Alicia please check out the Run SMART Nutrition page. Today we bring you the first part of our series:

Day Before:

1. Only eat foods that you are used to eating.

(more…)

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