2017 BOSTON MARATHON
TRAINING CLINIC
KNOWING NUTRITION
ARE YOU FUELING YOUR EFFORTS CORRECTLY?
WITH
JENNIFER RHINES
BOSTON MARATHON NUTRITION CLINIC
•
Energy Expenditures
•
How to Avoid “Hitting the Wall”
•
Fat Burning - A Changeable Variable?
•
How to Burn More Fat
•
Nutrition Needs for Specific Training
•
Hydration
•
Good Food Choices
•
Key Nutrients
THINGS TO CONSIDER
•
Can I eat whatever I want since I’m training for a
marathon?
•
New York Post article on October 16:
“Marathon Training Made Me Fat”.
•
80% of your body composition is determined by
what you eat.
ENERGY EXPENDITURES
•
Resting Metabolic Rate (RMR) - what is it?
• Amount of energy (calories) body needs to
function at rest for 24 hours.
• How do I calculate my RMR?
•
•
Mifflin, St-Jeor Equation
(used by most online calculators)
Cunningham Equation
(takes into account lean body mass)
• Person with more muscle mass burns more
calories than someone with same weight but less
muscle.
ENERGY EXPENDITURES
•
You burn approximately 90-110 calories per mile
•
A “Typical” Long Run Sunday
• Marathon Training Long Run of 15 miles at 9
min/mile (2:15 hours of running) will burn
approximately 1130 calories!
• A “Typical” Post Long-Run Brunch
• Double blueberry pancakes, maple syrup and
butter: 1,020 calories.
• Side bacon: 150 calories
• Hot chocolate w/ whipped cream: 320 calories.
• Total Calories: 1490!
HOW TO AVOID “HITTING THE WALL”
•
“Hitting the Wall” occurs when brain runs out of
glucose, and begins to shut down physical and
mental operations in the body.
•
Runner’s primary fuel is carbohydrates in the form
of blood glucose and glycogen.
•
How much glucose can your body store?
• Liver: approximately 400 calories
• Bloodstream: approximately 200 calories
• Will keep you going for around 90min – 2 hours
of sustained effort.
HOW TO AVOID “HITTING THE WALL”
•
What happens when glucose runs out?
• Body burns protein for fuel, very inefficiently
• Catabolic (burning your muscle tissue for fuel)
•
To avoid “hitting the wall” you need to take in
more carbohydrates while running
HOW TO AVOID “HITTING THE WALL”
•
Alternative strategy is to become more fat adapted.
•
Teach body how to use fats more efficiently as fuel,
by limiting carbohydrate intake.
•
Even leanest elite athlete (think Meb) has
thousands of calories available from stored body
fat
•
A male elite marathoner that weighs 120 lbs and
has 4% body fat still has almost 5 lbs of fat mass.
that’s tens of thousands of calories available to
burn!
FAT BURNING: CHANGEABLE VARIABLE?
•
The marathon is an aerobic effort
• Elite runners compete at 85% of Max HR
• Sub Elite runners compete at 80% of Max HR
• General runners compete at 70-80% of Max
HR
•
Cells can derive energy from carbs both aerobically
and anaerobically (oxygen not required)
•
Using fat for energy requires circulating oxygen
FAT BURNING: CHANGEABLE VARIABLE?
FatvsCarbsatVaryingIntensities
PercentageCaloriesBurned
125
FatBurning
CarbBurning
100
75
50
25
0
65
70
75
80
85
PercentMaxHR
90
95
HOW TO BURN MORE FAT
•
What to eat in the morning
• Fats and proteins. These keep you feeling
satiated to limit carb cravings before lunch.
•
What to eat for lunch and dinner
• Fats, proteins and some carbs
•
Best fats to include in your diet
• Butter, avocados, nuts and nut butters, coconut
products, EVOO
HOW TO BURN MORE FAT
•
Best proteins to include in your diet
• Meat (pasture raised & grass fed when
possible), fish, eggs (pasture raised when
possible)
•
Best carbs to include in your diet
• Leafy greens, colorful vegetables, fruits that
are in season locally, sweet potatoes, wild rice,
dark chocolate
NUTRITION NEEDS FOR SPECIFIC TRAINING
Easy Run
Long Run
Marathon Pace Run
Pre
Workout
Tempo Run
Intervals
Carbs
Carbs
Protein
Protein
Protein
Protein
Protein
Fats
Fats
Fats
Fats
Fats
Carbs
(after 7590min)
Carbs
(if > 40 min)
Carbs
Carbs
Carbs
Carbs
Carbs
Carbs
Protein
Protein
Protein
Protein
Protein
Fats
Fats
Fats
Fats
Fats
During
Workout
Post
Workout
HYDRATION
•
Why is Hydration Important?
• Maintain power output and flow of energy
• 2-3% loss in water weight can have major
effects on body function
•
How do I stay hydrated?
• Drink enough water during the day
• Try to match fluid intake to fluid loss during the
run for any run longer than 60-75min
•
Practice drinking while running so that you learn
how to drink enough water during the race to stay
hydrated
DEHYDRATION
•
Symptoms: Feeling faint, rapid HR, dry mouth,
excessive thirst, dull headache
•
Your Response: Slow down, continue to take in
fluids
HYPONATREMIA
•
When blood sodium concentration falls below 135
mmol/liter (normal is 135-145)
•
Greater chance of occurring for 4+ hour
marathoners
HYPONATREMIA
•
Symptoms: Sloshing in stomach, worsening/severe
headache, nausea, feeling puff or bloated in hands
& feet, and wheezy breathing
•
Your Response: Stop drinking until you urinate and
symptoms lessen
•
To estimate your hourly sweat rate:
•
Record weight, run for 60 minute taking in no
fluids, record weight post run. The weight you
lost (oz) is hourly sweat rate.
GOOD FOOD CHOICES
•
Proper nutrition comes down to making the right
choices about what you eat & drink
•
•
•
•
•
Eat real food - leave packaged stuff on shelf
Choose foods with minimal ingredients
Connect dots between what you eat and how
you feel
Eating healthy will shorten recovery time and
reduce the risk of injury
Plan ahead. If you fail to plan then you plan to
fail
KEY NUTRIENTS
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EFAs
•
Vitamin D
•
Antioxidants
•
Healthy Fats & Proteins at each meal
•
Eat real food to get the most nutrients available
TAKE AWAYS
•
Fueling for specific workouts, it’s not the same
every day
•
You can teach your body to burn more fat for fuel
•
Last minute carb depleting is a hard one to pull off
successfully. Start early in training to make it work.
•
We put the Nutrition Clinic first, because it can
have a big impact on your training and race
performance
QUESTIONS?
THANK YOU!