Performance Nutrition For Endurance Athletes (Marathon Runners, Triathletes, Cyclists, etc)

Pre-Race Nutrition:
2 Weeks Out-                -1.5 Weeks of low-carbohydrate eating, higher fat and protein
                                       -This allows for glycogen depletion and fat loading (major source of energy in                 endurance events) while maintaining calories/muscle mass
3 Days Out-                   -All 3 days eat very large amounts of carbohydrates, especially complex carbs
                                       -This allows for carbohydrate loading to maximize glycogen stores for the race
                                       -Consume moderate protein and fat during these days

3-4 Hours Pre-Race-    -High Carbohydrate meal low in fat and protein (oatmeal and fruit)
1 Hour Pre-Race-         -Piece of Fruit
15 Min Pre-Race-        -Water, Gatorade or Goo (optional)

During Race-               -Water/Gatorade every few miles
                                     -Goo Packet every 8 miles running
Post-Race-                   -Rehydrate thoroughly, consume   some simple carbohydrates in the form of fruit and/or Gatorade. Consume 20-30 grams of whey protein powder in water.
After Race Day-        -Plenty of carbohydrates to replenish glycogen stores, protein for muscle recovery, and Omega-3 fatty acids for anti-inflammatory benefits. High calories.

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