-- Robert Preidt
SUNDAY, Oct. 20 (HealthDay News) -- With the New York City
Marathon just two weeks away, a sports diet expert advises runners
that proper nutrition and hydration are crucial for anyone training
for the Nov. 3 race.
Long-distance runners are at risk for low bone density, stress
fractures and irregular periods, so it's important for them to
provide their bodies with enough energy to achieve peak performance
and prevent injuries, said Brooke Schantz, a registered dietitian
and board-certified specialist in sports dietetics at Loyola
University Health System in Maywood, Ill.
She offers this simple way for runners to calculate their
It's also a good idea to consult a registered dietitian for a
tailored nutrition plan, Schantz said.
Some of her other suggestions:
Avoid high-fiber foods the night before and the morning of the
race. Eating these types of foods -- such as high-fiber cereals,
grains, granola bars, fruits and vegetables -- could result in
intestinal distress and cramping on race day.
Monitor your sweat loss and weigh yourself before and after long
runs. For every pound lost during a run, replace it with 16 ounces
of water. Monitoring urine color is a good way to assess hydration
levels. The clearer your urine, the more hydrated you are.
Consume 30 to 60 grams of carbohydrates every hour when
exercising more than one hour. They can be consumed on the move in
different forms, including gels, jelly beans, sports drinks, sports
bars or a combination thereof.
Carbohydrate loading before a marathon can help improve
performance. Some carbo-loading plans start six days before a race,
but even beginning a high-carb diet the day before the race can
help maintain a high-intensity run.
Protein also is important for increasing lean muscle mass and
aiding in muscle repair. Endurance athletes require 1.2 to 1.4
grams for every 2.2 pounds per day.
Be sure to practice a nutrition and hydration schedule ahead of
the marathon. Race day is not the time to try out new foods and
The Cleveland Clinic has more about
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