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Marathon Training Nutrition
Posted on 9/22/17 at 11:38 am
Posted on 9/22/17 at 11:38 am
I'm currently training for a marathon. Up to about 25 miles a week right now.
I'm trying to figure out my nutrition day before and day of long runs. I have been keto for about 6 weeks now. My runs are up and down. Haven't really seen the huge benefit of keto in regards to running distances.
Just wondering if anyone here has any experience they would be willing to share.
I'm trying to figure out my nutrition day before and day of long runs. I have been keto for about 6 weeks now. My runs are up and down. Haven't really seen the huge benefit of keto in regards to running distances.
Just wondering if anyone here has any experience they would be willing to share.
Posted on 9/22/17 at 11:43 am to Brinner
My best advice is just keep your meals to something that you know and don't try new things before a long run.
I never carb loaded or anything like that for my marathons, I always stuck to my normal clean diet.
My main issue was always getting runners gut after eating non clean meals.
I never carb loaded or anything like that for my marathons, I always stuck to my normal clean diet.
My main issue was always getting runners gut after eating non clean meals.
Posted on 9/22/17 at 12:12 pm to Salmon
what about gels and hydration during race?
Posted on 9/22/17 at 2:15 pm to Salmon
quote:
I never carb loaded or anything like that for my marathons, I always stuck to my normal clean diet.
I agree. I decided to carb load the night before a long run (changed my normal diet). About 4 miles in my stomach began to rumble. I was lucky to find a port-o-let on my route.
Posted on 9/22/17 at 8:31 pm to Brinner
Normal diet (low fat, not into keto fad) for me on the day before long runs. Before my long runs I don't eat anything.
The night before a marathon I eat a reasonable amount of pasta. The morning of the marathon I have steel cut oats and coffee. While waiting for the race to start I'll have a bagel and a bottle of Gatorade. During the race I'll have an accel gel with water about every six miles starting around mile twelve.
The night before a marathon I eat a reasonable amount of pasta. The morning of the marathon I have steel cut oats and coffee. While waiting for the race to start I'll have a bagel and a bottle of Gatorade. During the race I'll have an accel gel with water about every six miles starting around mile twelve.
Posted on 9/22/17 at 9:04 pm to Maniac979
Morning of a very long run I'll eat a sweet potato topped with PB. Night before I may eat a PB and banana sandwich.
You seem to be at the beginning of training so just play with it each day of your long run. You just soon start getting used to gels or blocks while running. Every 4-6 miles depending on your sweating and calorie expenditure
You seem to be at the beginning of training so just play with it each day of your long run. You just soon start getting used to gels or blocks while running. Every 4-6 miles depending on your sweating and calorie expenditure
Posted on 9/22/17 at 10:12 pm to tke_swamprat
Oh yes
PB, honey, and banana sandwich was always my go-to breakfast for long runs
PB, honey, and banana sandwich was always my go-to breakfast for long runs
This post was edited on 9/22/17 at 10:13 pm
Posted on 9/22/17 at 10:14 pm to Brinner
I never liked gels. I always ate blocks or real food like candy or chips during long runs. I wouldn't start eating till I finished the half.
Drink something every station during the race, even early when you don't think you need it.
Drink something every station during the race, even early when you don't think you need it.
Posted on 9/23/17 at 10:35 am to Brinner
I'm running the berlin marathon tomorrow. I didn't change my diet during training, just ate a bit more. I tend to eat relatively healthy, though (lean protein, lots of carbs in general).
I had a big cheeseburger and cheese fries for lunch today, and I'll have some pasta for dinner. Probably not the best, but I'm not too uptight about my diet and prep.
I had a big cheeseburger and cheese fries for lunch today, and I'll have some pasta for dinner. Probably not the best, but I'm not too uptight about my diet and prep.
Posted on 9/25/17 at 1:37 pm to Brinner
Even though it's not needed on every long run depending on distance, start experimenting. It's all about what gels/blocks work for you, and giving your body what it wants. See which one allows you to perform the best and stay the freshest.
Posted on 9/25/17 at 1:47 pm to Da tuna fish
Yea I crushed my run a couple weeks ago. Then the past 2 I really struggled. I think I need to start incorporating some carbs around my long runs.
Posted on 9/25/17 at 9:08 pm to Salmon
Me either until I tried Huma ... of my they're delicious. Made with fruit purée and whatever else. Helps me.
Posted on 9/28/17 at 12:55 pm to Brinner
Haven't really ever trained for a Marathon in particular, but have some experience with nutrition during activity. I'm currently training for a half ironman and have been using nothing but liquid nutrition.
I've done 90 min to 2 hour runs, and with 3 hour bikes followed by 30 minute runs with only liquid calories. Currently using Hammer Perpetuem, but switching this week to Infinit Go-Far when it's delivered. The Perpetuem is known to be a little tough on your stomach with heat and high exertion due to higher protein content. Only cramped up once, but making the switch in case, plus Infinit has very good reviews.
I make a concentrated mix in a single water bottle based however many servings are needed for the time I'll be out there (~1 serving per hour, so 3 or 4 servings usually). It get's really thick/pasty and honestly hard to drink alone. I take little shots followed by water to dilute in my stomach (separate water bottle on the bike, or fountains where I run). In the longest sessions I've had, I never get hungry or bonked and it's much easier than trying to get down gels, shot blocks, waffles, etc..
I've done 90 min to 2 hour runs, and with 3 hour bikes followed by 30 minute runs with only liquid calories. Currently using Hammer Perpetuem, but switching this week to Infinit Go-Far when it's delivered. The Perpetuem is known to be a little tough on your stomach with heat and high exertion due to higher protein content. Only cramped up once, but making the switch in case, plus Infinit has very good reviews.
I make a concentrated mix in a single water bottle based however many servings are needed for the time I'll be out there (~1 serving per hour, so 3 or 4 servings usually). It get's really thick/pasty and honestly hard to drink alone. I take little shots followed by water to dilute in my stomach (separate water bottle on the bike, or fountains where I run). In the longest sessions I've had, I never get hungry or bonked and it's much easier than trying to get down gels, shot blocks, waffles, etc..
Posted on 9/28/17 at 1:10 pm to Brinner
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