Nutrition down the home stretch.

It's that time when many of us are in the home stretch of training for our target marathon or iron-distance event, thus, it is time for just a little reminder about the importance of our nutrition leading up to race-day.

As I am NOT an   RD, CDE, LDN,  I can only give my first hand input as one who has lived and learned through an endurance lifestyle and input from the many qualified coaches with whom I have consulted.  

Each athlete is a totally unique machine and our bodies and systems are constantly in flux. This is why I believe that, although we can follow some general guidelines, each athlete needs to pay close attention to his or her body's 'TAKE' to the various calorie sources we intake during long training runs and Race-day.

A few laymen's  guidelines. For workouts, races 90 mins or longer.
I'm a big fan of keeping it simple.
Find out what works for you.

ITEM                                                      What works for ME

Ongoing
- Drink plenty of water
-Eat properly

Pre
- How long prior to eat.                  -  1.5 - 2 hrs. prior.                  (Emergen-c, endurolytes
 - What to eat,                                      - 2 eggs on spelt toast.             Just prior.)

During
- How often to intake.                        -Generally every 15 mins.
- What to intake.                                  - Water,  -sip as needed + pour on my head on hot days.
                                                                    - Perpetuim, - Prepared in a thick paste washed down w/H2O                                                                     - Forze Bars, - as my solid intake only after 60 mins.
                                                                    - Endurolytes,-2 every 45 mins. 3 if Hot + Humid out.

Post
-How long after to eat.                       - I prefer to wait at least 30 mins as to not shock my body.
-What ro eat,                                          - ANYTHING I WANT. But not anything out of the ordinary.
                                                                       (Don't want any intestinal isues.)

A few pointers:



- Be aware of ingredients; gels and other items may contain caffine or High fructose.  These may cause a 'crash' if used other than the entire session/event.  I personally have gotten away from gels.

- Know what they will have on the course race day. If it's not an item that might upset your system, have a plan.

- NOTHING NEW on race day.  Why risk it ? Need I say more ? 

- Easy on the coffee.  Avoid intestinal issues and minimize those unbearable lines at the port-a-johns.

- When at a destination race, pack your own nutrition and food.  The last thing you need is a panicked dash to an unfamiliar store in an unfamiliar town.
       

Here is a good article I found for a little more food for thought,

http://www.marathon.ipcor.com/Marathon-training-diet.htm

If you have any special dietary concerns or medical issues, please be sure to ask your doctor or coach.   We are asking our bodies to perform unnatural acts.  Give it the proper fuel and it will rise to the occasion.

Paul N. Goldstone
'I run to stop MS'