All athletes are aware that their hydration and nutrition plan during a race can be the quickest and simplest way to boost performance. Without proper nutrition you’ll feel lightheaded, tired, irritable, and headachy. In Short, your performance will suffer. I learned the importance of proper race nutrition during a marathon, while racing my very first marathon in 1997. I hit the wall at mile 20. It was a schortching hot day in Vermont and I didn’t ingest enough carbohydrates. My muscles were depleted. I had no energy, my legs felt like 500lbs and I was dizzy and nauseous. I quickly learned that I needed to replace not only water but also carbohydrates while running. These carbohydrates help to maintain a normal blood sugar level, as well as provide a source of energy for my muscles. By attacking the blood sugar condition before it got to low, I would be able to keep my muscles fueled, feel stronger during the latter stages of a marathon, and also recover much quicker.

I experimented and experimented. Several stomachaches and several bonks later I found my formula. This formula is simply a guideline for me and always has to be adjusted for heat and humidity. (It is important to remember that everyones needs are different.)

I drink a lot throughout my marathon, but I don't overdo it. I drink every 3 miles. So, every 17 minutes, I make sure I take in 7-8 ounces of fluid. I fill these bottles before the event and make sure that bottle is empty when I toss it aside. This usually equals about 60 ounces of fluid for a marathon. Half of which is sports drink and half plain water. My drink of choice is Clif Apple Crisp with Caffeine. I believe it delivers energy to my muscles during the marathon and restocks my energy stores afterwards. I feel it helps me in my post marathon recovery, so I can be back on the roads training again in just a few days.

My first 2 aid stations (mile 3 and 6) are just water. I do this because I am trying to relax into pace and I want to make sure those pre race jitters are gone and my stomach is ready to take in some sugar. After that, I alternate water and sports drink, with the last 2 stations being sports drink. Because you never know for sure if you will be able to get all the drinks down, I pin 2 Cliff shots to my shorts. I have never taken both, but it is there for security. I usually take the gel at the 16-17 mile mark and always with plenty of water. Within 15minutes of finishing, I drink a recovery drink, such as the drinks mentioned on our website.

I have found this nutrition plan through years of experiments. I have found that it works for me and I stick to it. It is important to note that everyone is different. We all have individual tastes and preferences. Some obvious, but often forgotten tips are outlined below.

Rules:

1. Don't try anything new.
2. Go through the same schedule and foods that worked for you in training.
3. Be prepared to change your plan if necessary. ( heat, sloshing in stomach, intestinal distress)
4. Continue to replace fluids and electrolytes after the race. Replace every 1 lb lost by drinking at least 2 cups of fluid.
5. Plan on your event. Different race distances require different nutrition strategies. 6. Run hard and have fun