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:7/1/2015)... , ... July 01, 2015 , ... ... said lead author Lisa Stolzenberg, a Professor in FIU’s School of International and ... 12 to 17 years who participated in the National Survey on Drug Use ...
(Date:7/1/2015)... ... July 01, 2015 , ... ... contributing to newly released white paper: “Pro-actively Identifying the High-Cost Patient Population: Insights ... 1st and is available at: http://www.hcttf.org/resouces-tools . , The Healthcare Transformation Task ...
(Date:7/1/2015)... TEXAS (PRWEB) , ... July 01, 2015 , ... ... and solution provider of IBM software products, announced today that it has received ... for the integration, display and detailed analysis of data from multiple sources providing ...
(Date:7/1/2015)... FL (PRWEB) , ... July 01, 2015 , ... ... of premium delicatessen products, is helping families get ready for Independence Day celebrations ... sweet sliders, these easy and versatile options are perfect for any summertime get ...
(Date:7/1/2015)... ... July 01, 2015 , ... Bunion Bootie, ... Customers purchasing two or more Bunion Booties directly from their website, ... Bootie temporarily corrects misaligned toes and its ultra thin properties allow for protection ...
Breaking Medicine News(10 mins):Health News:Researchers find that medical marijuana laws increase recreational marijuana use among juveniles 2Health News:A Population Based Approach to Pay for Value: RowdMap, Inc. Contributes to Health Care Transformation Task Force White Paper 2Health News:A Population Based Approach to Pay for Value: RowdMap, Inc. Contributes to Health Care Transformation Task Force White Paper 3Health News:Element Blue Receives Trademark Protection from U.S. Patent and Trademark Office for Its Award Winning SensorInsight® Software 2Health News:Element Blue Receives Trademark Protection from U.S. Patent and Trademark Office for Its Award Winning SensorInsight® Software 3Health News:Element Blue Receives Trademark Protection from U.S. Patent and Trademark Office for Its Award Winning SensorInsight® Software 4Health News:Boar’s Head Helps Craft a Delicious Independence Day 2Health News:Boar’s Head Helps Craft a Delicious Independence Day 3Health News:Bunion Bootie, the #1 Non-Surgical Treatment for Bunion Pain, Announces Their Big Summer Sale 2
... , , , , ... North Highland announced today the opening of its first Asia ... expansion strategy both in the United States and abroad. The new office will ... in the region, including some of the world,s largest organizations. , ...
... elderly may be controversial but wise, experts say , TUESDAY, ... flu may be wasted on the elderly and should be ... of the effect of antiviral treatment on the spread of ... behaves like the 1918 flu, antiviral drugs would not significantly ...
... Inverness Medical Innovations, Inc. (NYSE: IMA ), ... health at home through the merger of rapid diagnostics and health ... 30, 2009. , , In the second quarter ... to net revenue of $401.1 million in the second quarter of ...
... MAITLAND, Fla. , July 28 The STAR Cranial ... plagiocephaly and other head shape abnormalities, opened a third location on ... has offices in the Baltimore and Dallas areas, and has treated ... to as a cranial helmets or headbands. , , ...
... LOS ANGELES, July 28 Interested in a sperm ... California Cryobank (CCB) , the nation,s leading sperm bank, now ... allows clients to view online photos of celebrities who resemble each ... one client question we get is ,Who does this donor look ...
... Treat Diseases, Inc. (HTDS:PK) http://www.htdsmedical.com , Slavica Bio Chem ... the work of the medical team in the area of ... Europe only, several years ago. , Dr. Sanja Pekovic, Chief ... Serbian government TV did a feature about our work, and ...
Cached Medicine News:Health News:North Highland Opens First Asia Office in Shanghai 2Health News:Save Swine Flu Drugs for Younger Patients, Study Urges 2Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 2Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 3Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 4Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 5Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 6Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 7Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 8Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 9Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 10Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 11Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 12Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 13Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 14Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 15Health News:Inverness Medical Innovations Announces Second Quarter 2009 Results 16Health News:New STAR Cranial Center of Excellence Offers Cutting-Edge Treatment to Central Florida Infants 2Health News:New STAR Cranial Center of Excellence Offers Cutting-Edge Treatment to Central Florida Infants 3Health News:New STAR Cranial Center of Excellence Offers Cutting-Edge Treatment to Central Florida Infants 4Health News:New STAR Cranial Center of Excellence Offers Cutting-Edge Treatment to Central Florida Infants 5Health News:California Cryobank Introduces Celebrity Look-a-Likes for Sperm Donors 2Health News:Hard to Treat Diseases (HTDS) To Re Release European TV Segment In N. America For Potential Treatment Of MS 2Health News:Hard to Treat Diseases (HTDS) To Re Release European TV Segment In N. America For Potential Treatment Of MS 3Health News:Hard to Treat Diseases (HTDS) To Re Release European TV Segment In N. America For Potential Treatment Of MS 4
(Date:7/1/2015)... LOUIS , July 1, 2015 New ... first quarter of 2015 compared to the same time ... the Express Scripts (NASDAQ: ESRX ) Exchange Pulse™ ... first quarter of 2014, the number of new exchange ... declined 18 percent in the first quarter of 2015. ...
(Date:6/30/2015)... EDINBURGH, Scotland , July 1, 2015 ... joins Nu C ana team   ... proprietary ProTide technology to develop and commercialise a portfolio ... Professor Chris McGuigan as Chief Scientific Officer. ... the ProTide technology. He is currently Professor of Medicinal ...
(Date:6/30/2015)... , June 30, 2015 Nortek Security ... NTK ) and a leader in the ... today announced it acquired mobile personal emergency response ... held Numera, Inc. Headquartered in ... easily implemented, mobile PERS products and cloud-based software ...
Breaking Medicine Technology:Express Scripts Provides First Look at 2015 Public Exchange Pharmacy Trends 2Express Scripts Provides First Look at 2015 Public Exchange Pharmacy Trends 3Express Scripts Provides First Look at 2015 Public Exchange Pharmacy Trends 4Express Scripts Provides First Look at 2015 Public Exchange Pharmacy Trends 5Internationally Renowned Medicinal Chemist Professor Chris McGuigan Appointed as NuCana's Chief Scientific Officer 2Internationally Renowned Medicinal Chemist Professor Chris McGuigan Appointed as NuCana's Chief Scientific Officer 3Nortek Security & Control Acquires Health and Wellness Technology Business from Numera 2Nortek Security & Control Acquires Health and Wellness Technology Business from Numera 3Nortek Security & Control Acquires Health and Wellness Technology Business from Numera 4
... 2, 2010 Fiscal first quarter revenue from ... $641 million Fiscal first quarter adjusted income from ... $0.87 per share Fiscal first quarter GAAP income ... per share Rx segment revenue grew 47 percent ...
... IRVINE, Calif., Nov. 2, 2010 Endologix, Inc. (Nasdaq: ... for aortic disorders, announced today the first clinical implant ... City Hospital in Auckland, New Zealand.  The procedure was ... of Interventional Radiology) and Andrew, Hill, MD (Associate Professor ...
Cached Medicine Technology:Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 2Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 3Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 4Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 5Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 6Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 7Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 8Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 9Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 10Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 11Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 12Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 13Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 14Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 15Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 16Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 17Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 18Perrigo Reports Record Earnings and Raises Full Year Adjusted EPS Guidance 19Endologix Announces First Clinical Implant of Ventana™ Stent Graft 2Endologix Announces First Clinical Implant of Ventana™ Stent Graft 3Endologix Announces First Clinical Implant of Ventana™ Stent Graft 4
...
... QUANTA LiteTM ANA is an enzyme-linked ... of anti-nuclear antibodies (ANA) in human serum. ... in conjunction with clinical findings and other ... of rheumatic diseases such as systemic lupus ...
... Immuno Concepts manufactures slides that are ... technologist to decrease the number of pipetting ... patient sample dilutions on the slides. Ask ... procedure and these slides. These slide formats ...
... The ANA and ENA assays can ... negative for antinuclear antibodies, which are ... such as Systemic lupus erythematosus (Lupus), ... progressive systemic sclerosis, scleroderma, polymyositis, dermatomyositis, ...
Medicine Products: