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Nutrition
© 1997 - 2005 by Art Liberman
In regards to all the aspects of marathon training and preparation, nutrition is one of the most important topics for which to thoroughly consider and give your
full attention. A carefully conceived training schedule is of little value if a runner fails to properly plan to meet his or her nutritional requirements for long
distance training and racing. While a general overview of nutritional guidelines are presented below, specific nutritional issues relating to the long run, the
taper period, and the marathon are featured in their own sections of this site. I strongly urge you to take time to review the comprehensive nutritional
information presented within these pages.
General Guidelines Water is the drink of choice for both general health and for runs lasting under 90 minutes.
Preparing Nutritionally for the Long Run, The Taper Period, and The Marathon
Please carefully read the following sections of this site for detailed nutritional information that pertains specifically to these important areas of marathon
training:
© 1997 - 2005 by Art Liberman
In regards to all the aspects of marathon training and preparation, nutrition is one of the most important topics for which to thoroughly consider and give your
full attention. A carefully conceived training schedule is of little value if a runner fails to properly plan to meet his or her nutritional requirements for long
distance training and racing. While a general overview of nutritional guidelines are presented below, specific nutritional issues relating to the long run, the
taper period, and the marathon are featured in their own sections of this site. I strongly urge you to take time to review the comprehensive nutritional
information presented within these pages.
General Guidelines Water is the drink of choice for both general health and for runs lasting under 90 minutes.
- Water is the drink of choice for both general health and for runs lasting up to 90 minutes.
- Sports drinks should be consumed (along with water) for runs over 90 minutes in duration.
- Don't rely on your thirst mechanism to indicate signs of dehydration. It is virtually impossible to "catch up" on your fluid requirements once you sense
that you're thirsty. - It is vital to stay well hydrated throughout the day. The color of your urine should be relatively clear. Urine that is dark or approaches the amber color in
appearance is a signal that you are dehydrated and need to significantly increase your fluid intake (preferably with water). - While there is much debate regarding the proper mix of foods, aim for 65 percent of your total calories consumed coming from a variety of carbohydrate
sources. - Emphasize healthy and nutritious foods in your diet while limiting your intake of fried and high fat foods.
Preparing Nutritionally for the Long Run, The Taper Period, and The Marathon
Please carefully read the following sections of this site for detailed nutritional information that pertains specifically to these important areas of marathon
training:
| © Copyright 2007, Cristin Reichmuth, M.A.. Material provided on this web site is for educational and/or informational purposes only. This web site does not offer either online services or medical advice. No therapeutic relationship is established by use of this site. |
| Running Nutrition |
