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.
Archive for the ‘Nutrition tips’ Category
Marathon Nutrition Series Part II
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.
Marathon Nutrition
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.
Runners and Magnesium
Don’t overlook the importance of Magnesium in your diet while training.
“In many nerve cells, magnesium serves as a chemical gate blocker – as long as there is enough magnesium around, calcium can’t rush into the nerve cell and activate the nerve. This gate blocking by magnesium helps keep the nerve relaxed. If our diet provides us with too little magnesium, this gate blocking can fail and the nerve cell can become over-activated. When some nerve cells are over-activated, they can send too many messages to the muscles and cause the muscles to over-contract. This chain of events helps explain how magnesium deficiency can trigger muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue.” – World’s Healthiest Foods
