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 with 4 to 8 percent carbohydrates.
  • After exercise, drink 24 ounces of fluid for every pound lost during exercise.

Monitoring the color of your urine is a good way to assess your hydration status. The clearer your urine, the more hydrated you are, Schantz said.

More information

The Hospital for Special Surgery has more marathon training tips.

-- Robert Preidt

SOURCE: Loyola University Health System, news release, Oct. 6, 2011


'/>"/>
Copyright©2010 ScoutNews,LLC.
All rights reserved  

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:4/25/2017)... ... April 25, 2017 , ... ProRehab Physical Therapy ... the preferred physical therapy provider for Derby City CrossFit, effective immediately. , In ... as quickly and effectively as possible, ProRehab’s sports physical therapists will work with ...
(Date:4/25/2017)... ... April 25, 2017 , ... As President Trump ... preparing for how his administration could impact the employee benefits industry. James Slotnick, ... are most likely to make it through Congress. His discussion will focus on ...
(Date:4/25/2017)... , ... April 25, 2017 , ... Lake Park Dental ... by using Invisalign® in Lutz, FL. With the help of this highly-effective, ... aesthetics with fewer potential complications, more discretion and less pain. , Drs. Sarah ...
(Date:4/25/2017)... ... April 25, 2017 , ... ... unveiling cutting-edge birth defects research related to Zika virus during pregnancy, as well ... society for this important science. , The Teratology Society is ...
(Date:4/25/2017)... ... ... MD is committed to providing the highest quality of spine care to all his patients. ... all my patients to alleviate possible future issues. I am pleased to have you as ... my trained staff will assist you in any way possible.” , Dr. Saad Chaudhary is ...
Breaking Medicine News(10 mins):
(Date:4/20/2017)... 20, 2017  RXi Pharmaceuticals Corporation (NASDAQ: RXII), ... address significant unmet medical needs, today announced that ... consumer product development program, based on its proprietary ... Investigative Dermatology (SID) 76 th Annual Meeting.  ... the sciences relevant to skin health and disease ...
(Date:4/20/2017)... ZappRx, Inc ., a digital health company focused on modernizing ... closed $25 million in Series B funding led by Qiming ... Seattle that is part of a broader ... round included participation from SR One , who led ... (formerly Google Ventures). As part of the financing, Mark ...
(Date:4/20/2017)... April 20, 2017 Eyevensys, a ... first non-viral gene expression technology that enables the safe, ... to address a wide range of ophthalmic diseases, announces ... Healthcare products Regulatory Agency (MHRA) to advance its technology ... ...
Breaking Medicine Technology: