Talwalkars Webinar - Running the extra mile for Marathon

“Running the extra mile”
Tips on nutrition before, during and after the marathon event

Date: 5th January 2012

Talwalkars Better Value Fitness Ltd.

CONTENTS OF THE PRESENTATION

• Role of Nutrients • Hydration
• Carbohydrates • Importance of Fluids
• Protein • Dehydration
• Fat • Signs of Dehydration
•
Copyright Talwalkars Better Value Fitness Ltd.

• Process of Dietary Training Fluid Requirement
• Pre Competition Nutrition
• During Competition Nutrition
• Post Competition Nutrition


Role of Nutrients

CARBOHYDRATE – A RUNNER’S FRIEND

• Consume before, during and after long runs.

• Inadequate carbohydrate intake can lead to:

• Protein / muscle breakdown.

• Decreased ability to burn body fat.

• Spares Muscle Glycogen.

Muscle Glycogen

REQUIREMENT OF CARBOHYDRATES

• Multiply your weight in kilograms by 7 to give you the
number of grams of carbohydrates you should consume
per day.

SOURCES OF CARBOHYDRATES

Cereals: Fruits:
• Whole wheat pasta • Apple
• Brown Rice • Orange
• Oats • Sweet lime
• Whole Wheat Bread • Papaya

• Musk melon


Vegetables Lentils
• Leafy vegetables • Dals
• Sweet potato • Beans
• Peas • Chickpeas,
• Corn • Kidney beans

• Black-eyed peas
• Baked Beans


Low fat milk products

• Low fat Cottage cheese

• Low fat cheese

• Low fat yogurt

SERVING SIZES

Cereals (1 Serving = 15 grams CHO)

• 1 slice of bread / chapatti

• ½ cup cooked rice or pasta

Fruits (1 Serving= 15 grams)

• 1 medium sized fruit

• 2 - 3 wedges melon / papaya

SERVING SIZES

Milk Products (1 Serving= 12 grams CHO)

• 1 cup of low - fat milk

• 1 cup yogurt

Vegetables (1 Serving= 5 grams CHO)

• 1 cup of leafy raw vegetables

SERVING SIZES

Starchy vegetables (1 serving = 15 to 20 grams CHO)

• ½ cup peas

• ½ cup Corn

• Sweet Potato - 1 no.

Lentils (1 serving = 15 to 20 grams CHO)

• ½ cup Dal

• ½ cup Beans

PROTEIN – WHY DO WE NEED IT?

• Repair damaged muscle tissue

• Optimizes carbohydrate storage in muscles – eat

carbohydrate + protein after long runs

• Help stabilize blood sugar levels when consumed with a

carbohydrate meal / snack

Muscle Tissue Repair

REQUIREMENT OF PROTEIN

• Multiply your weight in kilograms by 1.5 - 2 to give you the

number of grams of proteins you should consume per

day.

1.5 to 2 grams / kg body weight

SOURCES OF PROTEIN

• Chicken.

• Fish.

• Eggs.

• Low fat milk and milk products.

SERVING SIZES

20 grams of Protein

• 1 chicken breast

• 3 - 4 pieces of fish (size of a playing card)

• 100 grams cottage cheese

SERVING SIZES

7 grams of Protein 8 grams of Protein

• ½ cup of cooked beans, • One cup of low fat milk

• 1 cheese cube • One cup low fat yogurt

• 1 egg

• 2 egg whites,

• 2 tablespoons of peanut
butter

FAT - FRIEND OR FOE?

• Fat not used for energy and is easily stored as body fat.

• Fat is not a fast or efficient source of energy - sluggishness

during runs if too much in the diet.

• Some fat in the diet is necessary to absorb some nutrients,

vitamins and anti-oxidants (carotenoids).

CHOOSE HEALTHY FATS

• MUFA based cooking oils - Olive, Groundnut, Rice bran.

• Omega 3 fatty acids-Flaxseed oil, powder, Fish oils etc.

MUFA based Oils & Omega 3 Fatty Acids


Process of dietary training

PRE – COMPETITION NUTRITION
(3 - 4 DAYS PRIOR)

Carbohydrate Loading

• Super load muscles with glycogen to delay fatigue and

enable you to maintain high intensity exercise for longer.

• Post 90 minutes normal glycogen stores will not be enough

to maintain endurance.

MARATHON TAPER FOR CARBOHYDRATE
LOADING

• Reduce mileage while maintaining intensity.

• This reduces accumulated fatigue.

• As a general rule of thumb:
• 3rd Week Pre marathon: Taper 20 – 25%

• 2nd Week Pre marathon: Taper 40%

• Marathon Week (3-4 days before): Taper 60%

Tapering refers to the practice of reducing
exercise 3 weeks prior to marathon

DIET IN CARBOHYDRATE LOADING
(3-4 DAYS PRIOR)

• Increase carbohydrate intake to 9-10 grams per kg of body
weight.

• Replace majority of the fat in the diet with carbohydrates

• Use carbohydrate supplements to maximize your

carbohydrate intake, for example liquid meal
replacements.

• Strictly avoid fruit juice, sweetened soft drinks, canned fruit
with added sugar, sugars, jam and honey.

DIET IN CARBOHYDRATE LOADING
(3-4 DAYS PRIOR)

• Avoid junk food, as they are sources of hidden than
carbohydrate fat, for example, potato chips, cakes and
biscuits.

• Make sure you are well hydrated in the days leading up to

the marathon to prevent the effects of accumulated
dehydration.

CHO intake 9-10 grams/kg body weight

PRE COMPETITION NUTRITION
(3 HOURS PRIOR)

• Aim to have a meal with more than 200 grams CHO.

• Meal Options

• Whole-wheat toast and low-fat spreads with low fat
cottage cheese, egg whites

• Cereal with low fat milk and/or yoghurt

• Oatmeal with low fat milk.

• Pasta with a tomato-based sauce.

(3 HOURS PRIOR)

• Meal Options

• Baked sweet potato with corn / spaghetti / tomato-

based sauce.

• Smoothie.

• Fruit salad with low fat yogurt

Carbohydrate Dense Meals

(1 HOURS PRIOR)

• Limit protein and fat

• High carbohydrate meal like cereal bar, liquid meal

replacements, sports gels

DURING COMPETITION NUTRITION

Fuel up during Marathon after 90 Minutes

• Avoid anything too concentrated, like undiluted juice or

soda

• Consume 30 - 60 grams CHO / hour

• Use carbohydrate containing sports drink or moderate to

high glycemic index foods

DURING COMPETITION NUTRITION

Fuel up during Marathon after 90 Minutes

• CHO options

• Liter of 7% sports drink - 70 grams CHO

• Orange or sweet lime, apple without skin - 20 grams CHO

• Cereal bar will provide 20 grams CHO

• Sports Gels- 20 grams CHO

POST COMPETITION NUTRITION

• First 4 - 6 hours are crucial for optimal recovery and
repair.

• Choose CHO with high glycemic index for maximal
muscle glycogen synthesis

• 15 minutes post – high CHO beverage like a fruit juice
like grape juice (avoid orange juice might cause
gastric distress) or liquid high carb meal replacement
shakes.

POST COMPETITION NUTRITION

• 2 hours post – high CHO snack, with little protein (5 -

10 grams)

• 4 hours post – high CHO meal with moderate protein

(10-15 grams)


Hydration

IMPORTANCE OF FLUIDS

• Regulate body temperature,

• Maximize transport of nutrients and oxygen around your

body

• Reduce the risk of heat illness.

• Improve performance by preventing or reducing

dehydration.

DEHYDRATION

• Dehydration can start within 15-20 minutes

• Impairs the ability of your heart to work harder and

regulate body temperature

• Affects mental function and coordination

SIGNS OF DEHYDRATION

• Thirst, dry mouth.

• Weakness, fatigue.

• Nausea, vomiting.

• High body temperature.

• Muscle cramps – legs.

• Dizziness, confusion.

• Weak, rapid heart rate.

• Lack of coordination & judgment.

FLUID REQUIREMENT

Before run

• Drink at least 2 cups fluid 1-2 hours before run

• In the 10-15 minutes before your run, your urine should be

pale.

FLUID REQUIREMENT

During run

• Drink 3/4th – 1 cup of fluid every 15 - 20 minutes during run

• Use sports drink for event lasting more than 60 minutes

• Avoid fruit juices

Keep hydrating to prevent dehydration

FLUID REQUIREMENT

Post run

• Drink at least 2-3 cups fluid

• Take sips vs. gulps

• Drink cool fluids that you enjoy like electoral, Gatorade

• Drink until urine is pale or clear

GI FOODS

Moderate GI foods High GI foods
Oats Corn flakes
Brown rice White Rice
Brown rice pohe White Rice Pohe
Wheat Bread White Bread
Sweet potato White Potato
Peas Pumpkin
Yogurt Sports Drinks
Pineapple Sports Gel

Kiwifruit Ripe banana
Pineapple Raisins
Musk melon Watermelon
Orange Honey
Sweet lime Glucose
Apple
Papaya

BRANDS

Liquid meal Replacements Energy bars
• Syntha 6
• Lean Body Labrada • Oh yeah
Sports Gel • Syntha 6
• GU gels
• Oats and whey bar

Sports Drinks
• Gatorade (Optimum Nutrition)
ORS powder • Workout Bars
• Enerzal
• Nature Valley Granola
• Electral

CONCLUDING THOUGHT

“Running is the greatest metaphor for life,
because you get out of it what you put in it”

Q&A

801 - 813, Mahalaxmi Chambers,
22 Bhulabhai Desai Road, Mumbai - 400026.
Tel: 022 - 66126300 Fax: 022 - 66126363
www.talwalkars.net
SMS FIT to 575758 for details
Like us on www.facebook.com/TalwalkarsIndia
Follow us on www.twitter.com/myTalwalkars

Thank You

801 - 813, Mahalaxmi Chambers,
22 Bhulabhai Desai Road, Mumbai - 400026.
Tel: 022 - 66126300 Fax: 022 - 66126363
www.talwalkars.net
SMS FIT to 575758 for details
Like us on www.facebook.com/TalwalkarsIndia
Follow us on www.twitter.com/myTalwalkars

Talwalkars Webinar - Running the extra mile for Marathon

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