For those of us running a fall half or full marathon, there are so many variables that can help make your day a successful one. Some factors are out of our control, such as wind, heat, and humidity; but there are also things we can control that have a big impact on race day. One of the most important things, aside from solid training, that we do have control over, is proper hydration and fueling.
Proper hydration and fueling can help:
• Prevent hypoglycemia (low blood sugar)
• Settle your stomach
• Fuel your muscles and mind
• Prevent dehydration
But how much should you eat and drink, and when?
The answer varies greatly from athlete to athlete depending on age, gender, weather, acclimation to weather, fitness, and diet. Because personal needs vary greatly we highly recommend testing different methods to learn what works best for you.
For training sessions 1.5 hour or longer, here are our recommendations.
During your workout:
1. Fink, H.H, Burgoon, L.A, Mikesky, A.E. (2009). Practical Applications in Sports Nutrition. (2nd ed., pp 220-254). Sudbury, MA: Jones and Bartlett Publishers, LLC.
2. Clark, N. (2008). Sports Nutrition Guidebook. (4 ed., pp.183-185). Champaign, IL: Human Kinetics.
3. Noakes, Tim. (2012). Waterlogged. Champaign, IL: Human Kinetics.
4. American College of Sports Medicine (ASCM). (2011). Selecting and effectively using sports drinks, carbohydrate gels, and energy bars. Retrieved from: http://www.acsm.org/docs/brochures/selecting-and-effectively-using-sports-drinks-carbohydrate-gels-and-energy-bars.pdf