GRAND RAPIDS, Mich (WOTV) – A much anticipated event is shortly arriving, the Grand Rapids Marathon! Priority Health joined Maranda in studio to talk about nutrition, tips, and why the Priority Health Champions are choosing to run.
Check your calorie count. Optimum performance cannot be achieved without consuming enough calories to support daily activities and training. Try using a calorie calculator to stay on track.
Keep hydrated. Staying hydrated is essential for keeping your muscles functioning at their best. Some runners like to weigh themselves before and after the race to calculate water losses. If you don’t like to get that scientific, make sure you drink at least 8-16 ounces of water 1 hour before the face, and 3-6 ounces of fluid every 15-20 minutes during the race.
Refuel during the run. Carbohydrate is your body’s preferred fuel when doing intense exercise, but your body’s glucose stores can be exhausted after 2 hours. Guidelines are for endurance athletes to consume 30-60 grams of carbohydrate per hour of exercise to maintain adequate fuel for the amount of work your body is doing. I recommend practicing refueling on your long runs before race day. Try different gels, chews or sports drinks and see which works best for you and your stomach.
Replenish post-run. Allow your body to replenish carbohydrate stores and spare muscle after the race. It is recommended to eat between 200-300 calories and 15-25 grams of protein within 1 hour of completing the race. A popular recovery food is chocolate milk.