Eating for the Long Run

Are you or is one of your clients preparing for a marathon?

Here are some pre-event nutrition tips, courtesy of the April issue of Tufts University Health and Nutrition Letter:

• If you expect to be nervous the morning of the event, eat larger than usual snack the night before in lieu of a big breakfast.
• Don’t try out new foods before an event.
• Eat sufficient carbohydrates every day leading up to the event to fuel muscles.
• Focus on carbs that are nutrient dense and low fat.
• Avoid sugary foods, such as honey.
• Limit your intake of high-fat proteins, such as peanut butter and red meats. Instead, try low-fat protein sources, like hummus or cottage cheese.
• Allow enough time for your food to digest: at least 3-4 hours for large meals; 2-3 hours for smaller meals; 1-2 hours for a liquid meal; and about a half-hour for any type of snack.
  

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