Last Minute Nutrition Tip from New Performance Nutrition

The big day is almost here, and our friends at New Performance Nutrition want to give you some last minute tips for the race.

On Saturday, make sure you are drinking between 1/2 ounce to 1 ounce of water per pound of body weight throughout the day. Spread out your water consumption evenly throughout day... this prevents frequent trips at night to the bathroom, which interrupts sleep. In addition to adequate hydration, you need a good night’s sleep. Try to get a solid 8 hours of sleep the few nights before your race. Combine your water intake with three main meals and three snacks. Your nutritional intake for the day should be broken down between 50-60% complex carbohydrates with the balance being divided equally between protein and fats. Snacks should be simple, like a serving of nuts (10 grams of fat) and a serving of fruit (20-25 grams of carbs). Keep your main meals balanced with half of your menu being carbs, 1/4 veggies and 1/4protein. Don't try to eat huge dinners loaded with carbs, as this creates too much waste.


read more

On Sunday, the day before the race, make sure you bump up your water intake to 1 ounce of water per pound of body weight. Your muscle tissue is 70% water and your total body water volume is 75%. Just do it!!! Add two packs of electrolytes to your water regime the last day to ensure you are ready for the big race. The day before the marathon is where you get to eat 70% complex carbohydrates, spread out evenly. Contrary to popular belief, eating a huge pasta dinner the night before your marathon, is not the ideal...it will just make you sluggish, tired and give you a horrible night sleep. You want 3/4 of your meals on this day to be complex carbs and the remaining 1/4 is to be protein with some fat.

Race Day is here! Wake up and have a small snack if you are a super early riser. Then have between 1 cup - 2 cups of a cooked cereal (oatmeal, cream of rice, cream of wheat) depending on your size. Add in 2 tablespoons of your favorite peanut butter for some protein. Try to eat this between 1-1.5 hours pre-race and bring an energy bar just in case you get hungry before the race. You may only take a few bites but that's OK, at least you’ll have it.

Good luck to all my Marathoners,


Matt


Notes:
Fat = 9 calories per gram
Protein = 4 calories per gram
All carbohydrates = 4 calories per gram