Navigation Links
Nutrition, Hydration Tips Can Give Marathon Runners a Leg Up
Date:10/22/2011

SATURDAY, Oct. 22 (HealthDay News) -- Marathons place heavy demands on the body and runners need to take certain measures to ensure they stay healthy and are able to cross the finish line, according to a nutrition expert.

Runners need enough energy to perform at their best and to prevent injuries, advised registered dietitian Brooke Schantz, of the Loyola University Health System. She offered a simple guideline for calorie intake:

  • 30 to 60 minutes of activity a day requires 16 to 18 calories per pound of body weight.
  • 1 to 1.5 hours of activity a day requires 19 to 21 calories per pound.
  • 1.5 to 2 hours of activity a day requires 22 to 24 calories per pound.
  • 2 to 3 hours of activity a day requires 25 to 30 or more calories per pound.

Runners should consume 30 to 60 grams of carbohydrates per hour when running for more than one hour. Marathon-friendly carbs include gels, jelly beans, sports drinks, sports bars or a combination of these products.

Protein is another essential part of a runner's diet because it increases lean muscle mass and helps in muscle repair. Endurance athletes should consume between 1.2 to 1.4 grams of protein per kilogram of body weight per day. But don't exceed more than 1 gram of protein per pound of body weight per day, Schantz said in a university news release.

And, she added, runners should avoid high-fiber foods the night before and the morning of a race because they could cause intestinal distress and cramping during the race.

It's crucial to drink enough water to stay properly hydrated. Schantz offered the following fluid-replacement guidelines:

  • Two hours before exercise, consume 16 to 20 ounces of water and drink another 7 to 10 ounces of water 10 to 20 minutes before exercise.
  • Drink 6 to 8 ounces of water every 15 to 20 minutes during exercise. If you exercise for longer than one hour, consume a sports drink wi
    '/>"/>

Copyright©2010 ScoutNews,LLC.
All rights reserved  

Page: 1 2

Related medicine news :

1. PepsiCo Unveils Global Nutrition, Environment and Workplace Goals
2. All in O.N.E. ... O.N.E.(TM) Natural Experience Introduces O.N.E. Active(TM), a New Natural Sports Drink That Combines the Super Hydration Power of Coconut Water With Energizing Herbs and Minerals to Provide the Ultimate MIND/BODY Experience
3. Wheelchairs for Warriors Returns for 2010 Gasparilla Marathon
4. With Record Registration of 13,000 Runners to Date, the 2010 Dicks Sporting Goods Pittsburgh Marathon Announces a Cap of 16,000
5. 57 Year-Old Grandmother Travels to Atacama Desert to Run First of Four Ultramarathons for Charity
6. Sold Out! The UPMC Health Plan Pittsburgh Half Marathon and FedEx Ground Pittsburgh Marathon Relay Are Closed
7. Air Pollution Slows Womens Marathon Times
8. Marathoners Face Greater Risk of Artery Stiffness
9. Marathoners Face Greater Risk of Artery Problems
10. Students Run LA Takes 40,000 Students Across the Marathon Finish Line Over Past 21 Years
11. DRASH Keeps Marathon Runners On Track
Post Your Comments:
*Name:
*Comment:
*Email:
Related Image:
Nutrition, Hydration Tips Can Give Marathon Runners a Leg Up
(Date:7/29/2014)... For survivors of severe combat injuries threatening more than ... a good record of safety and effectiveness in avoiding ... Plastic and Reconstructive Surgery , the ... Plastic Surgeons (ASPS). , Experience with multiple limb ... shows good success rates, with no increase in complications ...
(Date:7/29/2014)... July 29, 2014 (HealthDay News) -- Chlorine helps keep ... more likely to develop eye infections, doctors say. ... as well as blurry vision, said Dr. Sampson Davis, ... in New Jersey. It,s important to understand why ... washes away the outer film layer of the eye ...
(Date:7/29/2014)... (PRWEB) July 29, 2014 According to ... of Time Magazine titled “From Kim’s Butt to Angelina’s ... Kardashian’s butt is the celebrity feature most requested ... features include Beyoncé’s butt, Jennifer Lawrence’s nose, ... information is based on data collected by an online ...
(Date:7/29/2014)... Hudson County, NJ (PRWEB) July 29, 2014 ... that two leading pediatricians have joined our network, ... Regina Politis and Dr. Sushma Kaki. Hundreds of ... Medical Group, a comprehensive network of top doctors ... range of specialties. This latest acquisition represents CarePoint ...
(Date:7/29/2014)... D.C. (PRWEB) July 29, 2014 New ... in Medicare Part D by a projected $2.9 to ... by the actuarial firm Milliman released today by the ... Part D premiums could increase by as much as ... hepatitis C drugs, including Sovaldi and Olysio. , The ...
Breaking Medicine News(10 mins):Health News:Good outcomes with multiple limb salvage after severe combat injuries, reports Plastic and Reconstructive Surgery 2Health News:Protect Your Eyes When Hitting the Pool 2Health News:Celebrity Plastic Surgery: Kim Kardashian’s Butt Tops the List of Celebrity Plastic Surgery Requests 2Health News:Dr. Politis and Dr. Kaki Join CarePoint Health Medical Group 2Health News:Dr. Politis and Dr. Kaki Join CarePoint Health Medical Group 3Health News:New Milliman Study: Hepatitis C Drugs Could Increase Medicare Part D Spending by $2.9 to $5.8 Billion in 2015 2
... NEW YORK, Dec. 6 Informed Medical Communications ... the,bio-pharmaceutical industry, today announced the sale of its ... WA, HealthTalk is a,leading online source of chronic ... audience among patients and caregivers. The,announcement was made ...
... EDITOR,S PICK: Anticancer drugs might be of benefit to ... an inherited blood disorder caused by a genetic mutation ... of the beta-globin chain of hemoglobin (Hb). Red blood ... shape upon deoxygenation and this causes them to get ...
... Videos Created by Hospitals from Around the Country Appeal to the ... First-Ever Contest to Win a Free MRI, MALVERN, Pa., Dec. ... their community, but can,t seem to find the time,now,s your chance ... just,one click of your mouse! The video posting period in Siemens ...
... Dec. 6 /PRNewswire-FirstCall/ - Neurochem,(International) Limited (Neurochem), a ... TSX: NRM), announces that the Company has received ... Administration (FDA),that Neurochem,s response to the July 2007 ... eprodisate (KIACTA(TM)) for the treatment of,Amyloid A (AA) ...
... Today, the American,Medical Women,s Association (AMWA) announced that ... discuss his plan for health care reform,with thousands ... the,country on December 7., "As women and ... issue of health care is to our country ...
... by St. Jude Childrens Research Hospital scientists offers new ... excess proteins and could lead to new cancer treatments. ... carry out protein disposal, a finding that helps to ... this process. The discovery is important because the newly ...
Cached Medicine News:Health News:Informed Medical Communications Sells Consumer Internet Division to Revolution Health 2Health News:JCI online early table of contents: Dec. 6, 2007 2Health News:JCI online early table of contents: Dec. 6, 2007 3Health News:JCI online early table of contents: Dec. 6, 2007 4Health News:JCI online early table of contents: Dec. 6, 2007 5Health News:JCI online early table of contents: Dec. 6, 2007 6Health News:JCI online early table of contents: Dec. 6, 2007 7Health News:JCI online early table of contents: Dec. 6, 2007 8Health News:JCI online early table of contents: Dec. 6, 2007 9Health News:The Polls are Open! America Votes to Decide Which Hospital is the Most Deserving of Siemens' Newest MRI Technology 2Health News:The Polls are Open! America Votes to Decide Which Hospital is the Most Deserving of Siemens' Newest MRI Technology 3Health News:Neurochem announces eprodisate (KIACTA(TM)) receives acknowledgement of complete response and is granted Class 2 review 2Health News:Neurochem announces eprodisate (KIACTA(TM)) receives acknowledgement of complete response and is granted Class 2 review 3Health News:AMWA Hosts Health Care Conversation With Congressman Kucinich 2Health News:St. Jude finds mechanism for faulty protein disposal 2Health News:St. Jude finds mechanism for faulty protein disposal 3Health News:St. Jude finds mechanism for faulty protein disposal 4
(Date:7/29/2014)... -- Cynosure, Inc. (Nasdaq: CYNO ... treatment systems for high-volume applications, today reported financial results ... 2014 financial results incorporate the acquisition of Palomar Medical ... Second-Quarter 2014 Financial Highlights ... , Non-GAAP net income of $7.1 million, or ...
(Date:7/29/2014)... VIENNA , July 29, 2014 ... Vienna, Austria will present data from a ... that aims to slow or stop Parkinson,s disease progression. ... a $ 1.5 million grant and will discuss the impact ... community. When:   Thursday, July 31, 2014 ...
(Date:7/29/2014)... July 29, 2014  Drug development for hepatitis ... incidence rates and the intense need for curative ... Change is underway as the market moves away ... effective, easily-tolerated, interferon-free oral therapies. ... Gilead,s mega blockbuster Sovaldi is the first of ...
Breaking Medicine Technology:Cynosure Reports Second-Quarter 2014 Financial Results 2Cynosure Reports Second-Quarter 2014 Financial Results 3Cynosure Reports Second-Quarter 2014 Financial Results 4Cynosure Reports Second-Quarter 2014 Financial Results 5Cynosure Reports Second-Quarter 2014 Financial Results 6Cynosure Reports Second-Quarter 2014 Financial Results 7Cynosure Reports Second-Quarter 2014 Financial Results 8Cynosure Reports Second-Quarter 2014 Financial Results 9Cynosure Reports Second-Quarter 2014 Financial Results 10Cynosure Reports Second-Quarter 2014 Financial Results 11Cynosure Reports Second-Quarter 2014 Financial Results 12Reminder/Media Advisory/AFFiRiS AG Presents Early Clinical Data on a First-of-its-Kind Parkinson's Disease Vaccine 2A Treatment Revolution is Underway: All-Oral Therapies Transform Global Hepatitis C Antiviral Market 2A Treatment Revolution is Underway: All-Oral Therapies Transform Global Hepatitis C Antiviral Market 3A Treatment Revolution is Underway: All-Oral Therapies Transform Global Hepatitis C Antiviral Market 4
... , FORT WORTH, Texas, Dec. 16 ... rapidly growing provider of specialty medical products, announced today that ... its patented orthopedic bone void fillers. The company currently ... bio-products market, estimated to be a multi-billion dollar international market. ...
... , CHICAGO, Dec. 16 A new ... clinical review of specialty pharmaceuticals has increased health plan staff ... , AIM, a leading diagnostic imaging benefit management and technology ... and an operating subsidiary of WellPoint, Inc. (NYSE: ...
Cached Medicine Technology:Wound Management Technologies, Inc. Targets Multi-Billion Dollar Biomaterials Market; Releases Update on Resorbable Orthopedics 2Wound Management Technologies, Inc. Targets Multi-Billion Dollar Biomaterials Market; Releases Update on Resorbable Orthopedics 3American Imaging Management's New Specialty Drug Program Delivers Immediate Results 2American Imaging Management's New Specialty Drug Program Delivers Immediate Results 3American Imaging Management's New Specialty Drug Program Delivers Immediate Results 4
... is an innovative and efficient inverted ... complements any research facility. Improved mechanics ... offers the TS100 binocular and TS100-F ... comes with a photo port that ...
... imaging camera system designed for scientific ... megapixel digital cameras provides high-resolution, full-color ... on a PC via its Firewire ... previewing capability is accompanied by automatic ...
... color imaging camera system designed for ... performance, megapixel digital cameras provides high-resolution, ... them on a PC via its ... "live" previewing capability is accompanied by ...
... premium photomicrography system that greatly simply ... most difficult specimens. Designed with real life ... solution to the complex problem of fluorescence ... control, the system utilizes special programs designed ...
Medicine Products: