Countdown to the Marathon: A Runner’s Diet

Source: http://mashable.com
Source: http://mashable.com

COUNTDOWN TO THE MARATHON

Running a marathon, Like Boston or NYC which is coming up on November 1st, takes months of physical (and mental) preparation.

Hydration and nutrition are 2 critical pieces to ensure a successful and healthy race.

The week before…

  • In the week leading up to the race your diet shouldn’t change too much. As your training is likely decreasing you should continue to have a standard well-balanced diet with lean protein, fruits, vegetables, whole grains and healthy fats.

A few days before…

  • In the days leading up, hydration should be the main focus. In order to ensure adequate hydration on the day of you should be drinking plenty of fluids (64-80 oz., or more depending on your workouts) consistently every day in the week leading up.

The night before…

  • The night before a race is a critical time to maximize your glycogen stores, which is the energy stored in your muscles. You’re going to want to plan on eating a high carb meal the night prior to ensure proper glycogen build up. You also want to avoid high fat consumption the night before. Our bodies can burn fat to use as energy however it is a less efficient fuel source. Studies show a high fat diet can decrease overall performance and decrease time to fatigue – meaning you hit the wall sooner.  Keep the high carb meal healthy with fresh marinara sauce, pasta and bread and a couple lean turkey meatballs.

30 minutes before… 

  • Immediately before the race (about 30 minutes) plan to have a small meal with simple carbs (low fiber) and protein. The simple carbs will break down quickly acting as an immediate fuel source to give you that burst of energy before tapping into your glycogen stores. Eating a moderate amount of protein (15-20 grams) prior to the race has been shown to increase performance and speed up recovery – win, win! Some of my go to recommendations are PBJ on English muffin, banana and Greek yogurt, fruit and granola bar (<4 grams fiber), or protein shake (10-15 grams protein) blended with fruit.

After you’ve completed the marathon…

  • For the best recovery post-race, load up on protein as soon as possible. I always encourage clients to have a protein bar nearby to consume after crossing the finish line. Lean protein and hydration is going to be needed to rebuild your muscle fibers in the days to come! Stay hydrated with at least 64-80 oz. of fluids daily and incorporate lean protein at each meal after the race.

unnamed-1Amanda Foti, MS, RD, CDN

Senior Dietitian

Amanda is a Registered Dietitian and a New York State Certified Dietitian-Nutritionist with a Masters in Clinical Nutrition from New York University. She has broad experience managing disease with nutrition and lifestyle in the clinical setting, and extensive training in cognitive behavioral therapy in relation to emotional eating and weigh management counseling. Amanda currently works one-on-one with clients developing personalized weight management plans that address nutrition, activity and lifestyle.

A Day in the Life of a Nutritionist

Selvera IMAGE
Source: http://Selvera.com

It’s always great to see how the fitness and nutrition experts do things when it comes to exercise and diet. In this case, we have nutritionist Amanda Foti, MS, RD of Selvera offering her ten exercise/nutrition tips for you.

  1. Wake up 6:30 am for 7:00 am kickboxing, cycling, or solo gym workout cardio + weights (5 days x week).
  2. Breakfast: eggs, avocado and fruit OR whey grass fed protein shake blended with cucumber, kale, chia seeds, berries, and Green Superfood powder. (Usually a spoonful of almond butter out the door because I can’t resist). If I have to grab on the go (rare) I grab a spinach feta wrap from Starbucks.
  3. Walk to work (2000 steps) Starbucks Grande blonde with cinnamon and soy milk.
  4. Mid-morning snack: KIND protein+ bar.
  5. Lunch: Salad with grilled chicken, grilled eggplant, feta and oil-based dressing OR turkey, cheddar and spinach sandwich on whole wheat sandwich thin.
  6. Mid-day walk (2000 steps) good break from the office.
  7. Mid-afternoon snack: Greek yogurt + fruit OR cottage cheese + fruit.
  8. Walk home (2000-4000 steps, depending how ambitious I am.
  9. Dinner: lean protein + vegetables. I love using the grill, lately it’s been skewers with shrimp, chicken or beef. For vegetables, asparagus or zucchini has been a go-to and wheat pilaf if I need something extra. Except, Friday’s are always pizza night!
  10. Late night snack if I want one: air popped popcorn and a square of Ghirardelli dark chocolate for a sweet taste. I typically don’t drink alcohol during the week but if I do it’ll be a crisp glass of pinot griot on the balcony to wind down in the evening.

Amanda Headshot1Amanda Foti, MS, RD, is a Dietitian and a New York State Certified Dietitian-Nutritionist with a Masters in Clinical Nutrition from New York University. Amanda started as the original dietitian at Selvera.