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PIII: Marathon Training and Nutrition

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In the final post of our Marathon Series we examine how to optimize nutrition while in the training, competing, and recovery phases of endurance exercise.

I’m sorry, it has to be done, in order to understand why certain foods are best eaten at certain times I have to talk about the biochemistry of carbohydrates, proteins, and fats. But we will make it short and sweet. Click on the image below for a full break down of what to eat and when to eat it. 

Marathon_001

(Click on image for full infographic)

FUN FACT:

Scientists have developed new technology that allows athletes to get personalised meal plans based on calculations of predicted glycemic response. These plans assess the specific genetic, metabolic, and environmental factors unique to individuals to help predict how their bodies use different sources of energy in order to optimize nutrition and reach their goals faster.

 

Reference:

Bird, R.30 Nutrition. DeLee & Drez’s Orthopaedic Sports Medicine,2015. 30, 321-326.e

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30.

Hawley JA,2, Leckey JJ. Carbohydrate Dependence During Prolonged, Intense Endurance Exercise.Sports Med. 2015 Nov;45 Suppl 1:S5-12. doi: 10.1007/s40279-015-0400-1.

Horvath PJ, Eagen CK, Ryer-Calvin SD, Pendergast DR. The effects of varying dietary fat on the nutrient intake in male and female runners.J Am Coll Nutr. 2000 Feb;19(1):42-51.

Rehm K, Sunesara I, Marshall GD.Increased Circulating Anti-inflammatory Cells in Marathon-trained Runners. Int J Sports Med. 2015. Volume 36, Issue 10; Pages 832-6

Tamura Y, Watada H, Igarashi Y, Nomiyama T, Onishi T, Takahashi K, Doi S, Katamoto S, Hirose T, Tanaka Y, Kawamori R.  Short-term effects of dietary fat on intramyocellular lipid in sprinters and

endurance runners.Metabolism. 2008 Mar;57(3):373-9. doi: 10.1016/j.metabol.2007.10.013.

Zeevi D, Korem T, Zmora N, Israeli D, Rothschild D, Weinberger A, Ben-Yacov O, Lador D, Avnit-Sagi T, Lotan-Pompan M, Suez J, Mahdi JA, Matot E, Malka G, Kosower N, Rein M, Zilberman-Schapira G, Dohnalová L, Pevsner-Fischer M, Bikovsky R, Halpern Z, Elinav E, Segal E. Personalized Nutrition by Prediction of Glycemic Responses. Cell. 2015 Nov 19;163(5):1079-94. doi: 10.1016/j.cell.2015.11.001.

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