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!
I love this NY Times article because it’s so true and everyone needs to be aware of the cheap marketing tricks the advertising industry uses to sell food. The FDA needs to step up their regulations.
“Food Labeling Chaos” report from the Center for Science in the Public Interest that identifies several misleading labeling tactics used by food companies. Here are six common but misleading claims included in the C.S.P.I. report:
Over the last several years I’ve suffered from hypoglycemic symptoms which have devastated my running but after closely monitoring my diet and staying consistent for a few months I’ve finally begun to get some relief. Today, I hit 8 miles – longest run in a while without crashing!
While dealing with this issue I’ve created some weird recipes through consultation with experts, researching my problem and monitoring what foods seem to help me stay stable throughout the day. Today, I’d like to share my secret breakfast concoction with any runner who deals with hypoglycemia.
I became familiar with chia seeds while reading the book Born to Run and recently have been amazed at the nutritional and beneficial properties these tiny little seeds possess. For centuries chia seeds were known to be an endurance super food and apparently they are part of the Tarahumara running tribe’s staple diet. Now, I’ve heard many legends about certain natural foods possessing an amazing ability to make you run faster and longer, but when you do a little research it’s evident chia seeds have the stats to back up this claim. Amazingly, in the U.S., a nation with an abysmal health record, this product is packaged and sold as the hair on an animal figurine versus a health product that must be part of every human’s diet.
Check out just some of the facts which clearly translate into why these seeds could be hugely beneficial for anyone running many miles per week and training for marathons…
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!
Marathon Nutrition Series Part II by Alicia Shay…
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.
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:
1. Only eat foods that you are used to eating.
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 cramps, and muscle fatigue.” – World’s Healthiest Foods