FUELIFY: Fuel for Running

Enjoy the Energy!®

Choose a carbohydrate-rich diet every day as the foundation for every meal. A 60 to 70 percent diet of foods such as whole-grain breads, cereals, fruits & vegetables is the best fuel for the muscles.

Eat 200 to 400 calories of carbohydrates (for example, potatoes or rice) within 2 hours of hard exercise to optimize recovery, then repeat this 2 hours later. If exercise kills your appetite, drink the carbohydrates while quenching your thirst.

Remember fluids. Make sure to drink plenty before, during & after training. Go for water, sports drinks or juice, but avoid alcohol, as it has a dehydrating effect.

Practice trying sports foods & fluids while training. Especially if you intend to consume them during the race, try a sports drink, sports gel or other performance-enhancing food in training.

Go easy on fats. Marathon training requires consuming extra food, but watch fat consumption. For example, instead of having one roll with butter, have two plain rolls, & eat pasta with tomato or other low-fat sauces rather than cheese-based sauces.

Learn how much food you can eat and still run comfortably.

Be consistent. Eat familiar foods, & foods that you like. Don't change your diet for the sake of some magic formula.

Eat moderately. While making sure to get enough, don't stuff yourself.

Practice eating your planned pre-marathon breakfast. If you're traveling, make sure you can get this food on marathon day.

Liquid foods leave the stomach faster than solid foods. Carbohydrates are digested more easily than fatty foods.

Avoid pre-exercise sugar. Head off the craving by eating a bigger breakfast & lunch.

Replenish energy by consuming an energy drink within 30 minutes of finishing a long run. It will help to replenish your glycogen (energy) stores, so that you avoid over-training problems and injuries.

Caution:

If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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