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Fall is here and so is Marathon Season!
Food is fuel. Don’t expect to race at a premium level when you’re putting crappy fuel in your body. Also, don’t expect to race at a premium level when you’re not putting enough fuel in your body – check out these nutrition tips to keep you going and going!
1) Hydrate Early and Often: Don’t wait until the morning of your race to start your hydration plan!
2) Sip and Nibble: Think of your fueling strategy like an IV drip.
The goal is to take in calories and fluids in small, frequent doses rather than as large quantities spread out every hour or so. Try to eat or drink something every 15-20 minutes, however small it may be! An Energy Chew or two, a sip of Hydration Drink Mix or Roctane Energy Drink Mix, something to keep a steady flow of nutrients and energy to your working muscles.
3) Train Your Nutrition: However you chose to fuel on race day, be sure to practice, practice, practice!
Race day is not the time to try anything new. Your nutrition plan should be dialed, even down to which flavors you know work well during long runs. It’s particularly important to find out how much fluid you can tolerate before you get that sloshing feeling in your stomach. Practice your plan during weekly long runs leading up to your race, and adjust as needed.
4) Protect Your Muscles: During prolonged, strenuous exercise (like marathons!) your body will start to break down its own muscles to supply amino acids for energy production.
To protect your muscles from breakdown and help kick start recovery, we recommend supplementing your supply of branched-chain amino acids (BCAAs), which are the most important amino acids for muscle repair and rebuilding. Not only that, BCAAs are metabolized directly by the muscles themselves, providing an additional energy source!
Most importantly – remember that running is fun, so smile and just keep going!