FUELLING....Marathon Running

Fuelling....Marathon Running Introduction:Moving from moderate running to marathon running is a huge jump, and often runners forget to adjust their food plan accordingly. This can lead to a constant feeling of hunger, losing too much weight, getting ill or getting injured…all of which could affect performance. So, to help support YOU with your marathon running we answer the following questions:Q1 – What is the aim/goal of nutrition for marathon running?Q2 – How much and when do you need to eat pre and during a marathonQ3 – What should you eat pre and during a marathonSHOW NOTES(05:20)Outlining the key goals of nutrition for marathon running including:Optimal Body mass and anthropometry (ie physical size, shape, form, and functional capacity)The body’s capacity to use macronutrients (particularly carbohydrate) to produce adenosine triphosphate (ATP – our energy currency) economically over the duration of the eventMaintenance of reasonable hydration status – especially in the face of sweat losses induced by exercise intensity and the environment. Remember hydration is a limiting factor in running performance!!(10:18)FEMALE FACTORS:Female runners tend to possess lower VO2max values than male runners and this is thought to be due to factors including: Males having Higher haemoglobin concentrations, which increases O2 delivery at the maximal cardiac outputMales generally having lower fat mass than femalesNOTE: VO2 max is the maximum or optimum rate at which the heart, lungs, and muscles can effectively use oxygen during exercise.(14:06)Discussing a nutrition protocol in the days and hours leading up to a marathon with a focus on HOW MUCH and WHEN to eat including:Days prior to a marathon event:Carbohydrate loading protocol beginning 36–48hrs prior to the event Consuming carbohydrate in levels between 6-12g/Kg BW/d. This will be very individualShould this protocol be undertaken in conjunction with a low residue (fibre) diet?Hours prior to a marathon event:Consuming a meal containing between 1–4 g/kg of Body Weight of CarbohydrateConsuming a carbohydrate rich meal between 1-4-hrs pre-race. Should this meal be low fibre and contain limited protein and fat?Immediately before a marathon event:Consuming a quick release Carbohydrate rich snackConsuming the snack approx. 30mins before the event (21:02)Outlining WHEN and HOW MUCH to eat DURING a marathon event including: Consuming quick release CHO rich foods throughoutCarbohydrate content of food being between 30-60g  Consuming a snack every 45–60 mins.(25:55)Focusing on WHAT to eat in the days and hours leading up to a marathon event, with some comments on a low vs high fibre diet at this timeFoods to eat in the days prior to a marathon event:WholegrainsRoot vegetablesLean ProteinPlant-based proteinNon-root vegetablesFoods to eat on the morning of a marathon event:If there is 2-4hrs before the race then consume 2-4g/Kg BW respectively of CHO food sourcesWholegrain and root vegetables as carbohydrate choices at this timeLean protein sourcesPlant-based proteinIf there is less than 2hrs before the race quick release CHO foods are recommended e.g. white bread, white rice, polenta, white potatoFoods to eat 30mins before a marathon...