Did you see our nutrition segment on Fox 10 News? Thanks for tuning in! Potential Energy Training & Nutrition is a dynamic group of coaches that specialize in training for running, cycling and triathlon, as well as nutrition, wellness, and injury prevention. We specialize in working with busy individuals who want to make the most of their time to maximize their potential!

 

We know our segment on Fox 10 News was quick, so here are some FAQ’s about marathon nutrition and more information. Scroll down for the bar recipe we featured as well! Get in touch if you have any questions or want a FREE consult!

 

 

  • How many calories should I consume in an hour during run training?

Calories consumed vary depending on the person. It can range from 200-400 calories per hour (which is a pretty big range!), so  you should practice your race day nutrition during your training so that you know what your body can handle.

  • What about an upset stomach and gut issues with eating during training?

Everyone is a little different, so testing different things out and practicing race day nutrition during training is essential! The number one rule is to never try anything in a race that you haven’t tried in training.  Dried fruit, energy bars, peanut butter sandwiches, and sports drinks are all good options, but might not work for everyone. When working with an athlete, we test out various things leading up to a race and create a plan that works in training that can be transferred directly to race day.

  • What foods or nutrients should be avoided during marathon training?

A lot of processed sugars and foods can really wreak havoc on the body and gut. They can actually cause bonking and digestion issues during the race because of how they affect blood sugar. Also, avoid anything new that you haven’t tried in training!

  •  How do you carry food during a marathon?

You can get a running specific backpack that can also carry water so that you can stay hydrated while you run. They also have pockets in the front of the shoulder straps that you can put food, so that you can eat on the go. There are also a variety of running hip packs that you can carry food in.

  • I really love those bars you made on the show! What nutrients do these have?

They have healthy, natural sugars (as opposed to processed, added sugars) which are absorbed slowly and provide a steady energy during your training or race. They also have healthy fats and a little bit of protein to help fuel a long endurance event. Along with those, they have antioxidants that can help reduce inflammation and help get a jumpstart on recovery.

  • How about hydration?

Make sure to drink plenty of water, especially if its hot and humid.  For any workout longer than an hour, it is really important to get electrolytes. You can make your own sports drink by using half juice (make sure its 100% juice!), half water and a pinch of salt (check out our Sports Drink Recipe HERE). Make sure to start off your workout well hydrated as well. Your body can only absorb about 20-25 ounces of water an hour, so its hard to “catch up” on hydration and its best to start hydrating a few days ahead of your event.

  • Can you drink your calories?

Getting some calories through a sports drink is good, but its important to also get some food that is “slower energy” to keep those energy levels consistent and keep you fueled for a long run.

  • What about low carbohydrate diets or ketogenic diets?
There are a lot of diets out there and a lot of information, but most of these are fad diets and are not scientifically sound. Eating a diet of good foods high in nutrients and eating the right types of food at the right times for recovery is a lifestyle approach that is food good health in the long run.
Low carbohydrate or ketogenic diets restrict carbohydrates, with the thought that the body will rely on fat for fuel instead. These diets do not have science that supports their use for endurance sports and may lead to certain health issues. Carbohydrates from the right sources are needed for optimum performance, especially for endurance sports like running.

Here are a couple of great recipes to make your own marathon fuel for training:

 
 




 

Check out our Running Plans!

 

Marathon Fueling