Nutrition Preparation for Running a Marathon

Video Transcript

"Hi, I’m Turner and I’m here to talk about nutrition tips. I would say that one of the most important things is to avoid alcohol. Simply because the definition of alcohol is that it dehydrates the body. In simplest terms, do not drink it before a race. Do not drink it before a long run. If its Saturday night and you’re out binge drinking or something like that, you’re going to be completely dehydrated and unable to walk 10 feet in a Sunday long run that you had planned. It will not work, your body will reject it. No matter how much hydrating you do, all that alcohol in there, it’s a chemical reaction. It will literally break down that water as it slips into your system. As far as caffeinated beverages, this is a subject of dispute. If you hydrate, if you have to hydrate with a caffeinated beverage like a soda or something, if you have to hydrate, do it. I’d try to stay away from them, at least cut down on them. Do no get addicted in the very least. That’s as far as sodas are concerned. Coffee, you’re probably safe on. It’s still a little bit of caffeine in your system and that’s not a good thing, but its not really going to affect your race performance very much. Try to stay with natural fresh products like fruit. Not canned fruit, but try to go out to the supermarket and buy some fresh fruit. Try to buy salads fresh if you can afford it. In general try to cook your own meals and stay away from all the fatty greasy stuff that restaurants have. Definitely build up your past and your carbs. If you think you need more protein and you’re trying to build more muscle, get a little protein in there, some chicken and some ham. But do not try to gain weight through running; you’re trying to slim down. I know you’re legs are going to build some muscle and you’re going to need that protein, but mostly you’re gonna want to focus on carbs to get you the energy to finish a run. "