![]() If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance ( Bonking). What are the nutrients a marathon runner needs and what do they do? Carbohydrate superior source of energy for muscles During hard exercise, they are depleted at a rate of 3-4 grams per minute. Make sure you are meeting your basic fluid needs as well as increased fluid needs when.Check that you are eating enough protein, iron and calcium containing foods.To meet your increased energy needs you may need to increase your carbohydrate.meals should meet baseline nutritional requirements.Start with three main meals, morning and afternoon snack – these.How do you put it all together to plan what you will eat and drink for training? Good nutritionwill help you maximize your training and your competition performance.requirementswhichdepend on your training volumes, frequency and.To ensure you are meeting your body’s increased nutrient. ![]() Why do you need a nutritional plan for marathon training? The correct nutritional strategies before, during and after competition will help you achieve the ultimate goal: Your best possible marathon performance ![]() ![]() Presented by Lana Fayed ArayssiClinical Dietitian/Ms NutritionA.U.B Owner & Manager of Nutrition For Marathon Runners The correct nutritional strategies before, during and after the event ![]()
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