Learn how prepare nutritionally to run your best and prepare for a 1/2 or full marathon.

1. Preparing Nutritionally for
Peak Running Performance
by: Barb Del Brocco, RHN

2. AGENDA
 Pre-Workout Nutrition
 Post Workout Nutrition
 Pre-Race
 Hydration
 Race Strategy
 Post Marathon
 Questions & Answers

3. Genetics Loads the Gun,
Lifestyle Pulls the Trigger!
According to a World Health Organization
report on human disease,
90% of Canadians will die
from chronic disease
that is largely preventable through
diet, exercise and a smoke free lifestyle.

4. Pre-Workout Nutrition
 Energy Boosting Snacks:
 Green Tea (hot or cold)
 Fresh Fruit
 Green Smoothie (spinach/apple/lemon & ginger)*
 Protein: Eggs, Oatmeal, Egg White Omelette
* Alkalizing - strengthens the immune system
 Don’t skip breakfast and eat every 2-3 hours

5. Post Workout Nutrition

6. Pre-Race

7. Pre-Race Hydration
 Lack of fluids makes body feel tired
 Lack of hydration will reduce energy & intensity
 Well hydrated = Stays cooler, Need less fluids during a
race, More Alert
 Water & Lemon = Excellent for hydration
Avoid sugary drinks = Water is the best!


8. Water to Hydrate
 How Much Water Should You Consume?
 Before Race: 2 to 2 ½ cups
 30 min prior: 1 cup
 During Race: ½ cup every 15 to 20 minutes
 Post Race - Weight Loss?:
 2 to 3 cups for every 1lb of weight loss

9. Other Fluids to Hydrate
 Herbal Teas (except Dandelion)
 Coconut Water* (good for pre & post race)
* 1 cup has more potassium than banana
 Homemade Sports Drink
(2 Parts Water + 1 Part Fresh Fruit Juice + ¼ tsp salt)
 Avoid Caffeinated Coffee to Hydrate

10. Plan Ahead
 18 hours before Race:
 Eat small meals every 2-3 hours
 Drinking Lots of Fluids (including electrolytes)
 Cut out red meat, fried food and dairy products
 12 hours before Race:
 Healthy dinner the night before (+ good night sleep)
 Avoid salty foods
 4 hours or less before Race: Eat last meal; taper off to
water mostly with some electrolyte fluid only (2 to 3 cups)

11. Race Strategy
 30 Minutes or less before Race:
 Drink approximately another cup of water
 During the race:
 1 cup (8 oz.) of water (or sports drink) every 15 to 20
minutes
 For runs >75 mins: Snacks, gels are suitable to
keep blood sugar levels relatively stable for the
duration of the race (e.g. banana)

12. Post Marathon
 Protein Consumption:
 Endurance Athlete:
 1.2-1.4 kg or 0.54-0.64g/lb of body weight per day
 Strength & Power Athlete
 1.4-1.8 kg or 0.64-0.82g/lb body weight per day
 Support your adrenals: Sleep vital for recovery!!!
 Multi B5 Vitamins / Vitamin C – water soluble
 Greens, wheat germ, legumes
 Anti-oxidants – Dark fruits (berries) and Veggies

13. Post Marathon - Nutrition
 Other Anti-oxidants: Oranges, tomatoes, broccoli, sweet
potatoes, almonds, avocados, egg yolks, carrots
watermelon, red wine, onions
 Magnesium Citrate: Spinach, pumpkin/sunflower seeds,
nuts, dark chocolate
 Protein powder: Whey, Soy, Rice, Pea, Hemp
 Fish Oils*: Walnuts, Salmon, Sardines, Chia Seeds, Hemp
Seed or Oil, Flax Seeds
 Epsom Salt Baths (with the Red Wine!)
* Excellent anti-inflammatory properties

14. Contact Info
Barb Del Brocco, RHN
Registered Nutritionist
barbdelbrocco@gmail.com
or
416-985-8849