Boston Marathon

Nine Nutrition Tips for (Boston) Marathoners

Nine Nutrition Tips for (Boston) Marathoners

Training for a marathon includes training your intestinal tract as well as your muscles. Here’s how to enhance your ability to enjoy both the long training runs and the marathon itself. Be sure to start experimenting with these winning nutritional strategies. Continue Reading

What to eat the week before the Boston Marathon

What to eat the week before the Boston Marathon

Your training may be done, but your can still enhance your performance by eating wisely, Here are answers to some questions you might have about how to eat the week before the marathon.

Question: I’m getting nervous about what to eat the week before the Boston Marathon, as well as what to eat on race day. Should I be carb-loading or doing something different??? Continue Reading

What to eat Boston Marathon morning?

Because the Boston Marathon starts between 10:30 and 11:30, fueling can be a bit tricky. Here are a few thoughts to organize your pre-marathon eating.

On Marathon Morning, be sure to eat two breakfasts…one at home about 5:00 to 6:00 a.m. and one about 9:00 or 10:00 a.m., as tolerated. You’ll likely have to wake up at early o’thirty in order to get out Hopkinton pre-race, You probably will have nervously tossed and turned all night (burning calories), so you’ll want to eat Breakfast #1 at 6:00 a.m. to replenish those calories. Then, carry easy-to-digest food with you for the pre-marathon Breakfast #2. This food helps maintain your normal blood sugar level, which helps your brain function clearly. If you fail to eat enough, your blood sugar will drop and you’ll suffer needless fatigue.

Some popular breakfasts include bagel with peanut butter, two energy bars and a banana, oatmeal with raisins, and poached eggs on toast. Popular items for Breakfast #2 include energy bars, bananas, bagels (plain or with peanut butter), and granola bars.

By eating about 400 to 600+ calories, as tolerated, of tried-and-true training food at Breakfast #1 and then 100 to 300 calories, as tolerated, within an hour or two before the race, you’ll be better fueled for the 26.2 mile adventure. If you will be too nervous and anxious to eat on Marathon Morning, be sure to eat extra calories before you go to bed on Sunday night.

Fuel well, run well, and enjoy the day!

Resource: Food Guide for Marathoners: Tips for Everyday Champions

Carbo-loading tips for Boston Marathoners

Without a doubt, what you eat and drink during the last few days and hours before the Boston Marathon makes a difference. By eating wisely and well, you can enjoy lasting energy without hitting the wall! Here are eight last minute carbo-loading tips for enhancing endurance.

1. Carbo-load, don’t fat-load.

Carbohydrate-rich foods include cereals, fruits, juices, breads, rice, plain baked potatoes and pasta with tomato sauce. Lower carbohydrate/higher fat choices include chips, cookies, buttery potatoes, ice cream, cheesy lasagna and pepperoni pizza. These carb-fat combinations may taste great and fill your stomach but they will not fill your muscles with glycogen (carbohydrate). Glycogen depletion is associated with running out of energy (hitting the wall).

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