September 2022

September 29, 2022 | Issue #146

In This Issue:

Sports Nutrition for Marathon Runners

Nutrition Energy Office

57 W 57th St, Suite 1211
New York, NY 10019
(North-East corner of 6th Ave)

Phone: 646-361-6803
*All clients are still welcome to choose to have their sessions virtually, however some now have the option of seeing their RD in the Nutrition Energy office.

Please see our website or call our office for questions relating to Covid protocols for all in-office visits
@NutritionEnergy Says...

I am starting this week off feeling grateful that I was able to race another @eventpower triathlon yesterday.  We had great weather, amazing support and fierce competition.

The top three women finished in the same spots as last year (I was third overall and the two powerful women next to me took 1st and 2nd)!

After a very rocky (read embarrassingly silly and long) T1 in my first tri this year, I was thrilled that I pulled it together and got in and out of T1 smoothly and quickly.

I felt good on the swim -although my swim cap fell off during the last 150 meters or so.

My bike computer did not cooperate, so I lost my ability to ride according to power output and had to go on feel and HR.

I seem to have started out a bit fast on the run, but reeled myself back in a bit and overall consider it a great day.

I finished 2.5 minutes fast than last year in 1 hr 30 seconds, which I was pleased with, and also has me setting my sights on < 1 hr for next year.

In terms of nutrition, I was up EARLY and ate a banana + PB sandwich, plus water + tea with milk.  I did my warm up and then had an individual bag of gummy bear chews and water before the swim.  I drank most of a bottle of @skratchlabs on the bike and grabbed 2 cups of water on the run-half of each thrown on my head because it was HOT!

We can always be both grateful and also setting our sights on next goals.

This will be a week of easy training, recovery and listening to my body.

Sports Nutrition for Marathon Runners

Marathon season is in FULL swing and it is time to talk about your nutrition and hydration plan to ensure you are meeting your needs for training and racing and ready to feel and perform your best.

Q. What should I take in before heading out for a long training run and on marathon day?

Nutritional Needs Pre Long Run/Marathon:


  • Drink 12-16oz of water or sports drink to pre-hydrate
  • Always take in some carbohydrate
  • Fuels your workout
  • Helps body burn fat
  • Spares muscle protein
  • Include some protein (an egg, 1-2 Tbs peanut butter) before long workouts/races


Great pre-exercise foods include: Cereal, Pancakes, Applesauce, Bagels with Peanut Butter, Noodles, Fig bars, Oatmeal, English Muffins, Energy bars, Bananas, Sports Drinks


NYC Marathon Morning!

The TCS NYC Marathon start times are LATE, thus you’ll want to eat at least 2x + final pre-race fuel!

  • First breakfast should be ~ 3-4 hours pre race start
  • High carb with a little protein or fat
  • Ex: Bagel with peanut butter or egg
  • Cereal with milk of choice + banana
  • Second breakfast should be ~ 1-1.5 hrs pre start
  • Easily digested carbohydrates
  • Ex: Energy bar, graham crackers, bread w/jam
  • Final Pre-race fuel should be
  • Easily digested carbohydrate
  • Taken 5-10 min pre start
  • 8 oz Sports Drink or an energy gel will work great here.


Q. How do I fuel long workouts and races?

                       How do I get in sodium while training?

                                                           Why am I cramping?



Athletes cannot (and should not) attempt to completely replace losses during exercise. Your goal is to take in enough calories (from mostly carbohydrates) to keep you moving forward and feeling as good as possible, but not to overeat and cause more harm than good (GI distress, bloated stomach and dead legs).


  • Hydrate!!! Average athlete sweats at a rate of 32oz/hr. Aim to drink at least 24 oz of fluid per hour of activity (see and complete sweat test sheetfor more accurate assessment tool).
  • Choose sports drinks with 200-300mg sodium/8oz to help prevent muscle cramping and help you stay better hydrated
  • Add salt (electrolyte) tablets for: salty sweaters, > 2 hr workout/race, high temp/humidity
  • Include carbohydrates during any workout > 1 hr
  • May include sports drinks, gels, energy bars, fig bars.
  • Aim to start with 30 60 grams of CHO/hr during activity. If you find yourself HUNGRY while training, you are likely behind in your carbohydrate intake.
  • Adjust goal intake based on: GI tolerance, environmental conditions, performance


What does 30-60 grams of carbohydrate look like?

  • 1 Banana = 30 grams                     
  • 2 Fig Bars = 21 grams
  • 8 oz Gatorade = 15 grams                     
  • 1 Gu packet = 20-25 grams
  • 1 Energy Bar = 45 grams

Q: How do I optimize my recovery post long run/race?



YOU DID IT Time to recover!

       Drink adequate fluids to replace what you lost (20-24 fluid oz/pound lost to sweat during run)

       Consume carbohydrate within the first 30-60 minute recovery windowto maximize recovery

       Include at least 20g of protein (30-40 grams for our 30-40+ year old runners) for maximum muscle recovery and strength gains

       Include salt/salty foods to replace what you lost to sweat (V8 juice, pickles soup…)

       Eat another meal or snack 2 hours later to fully optimize your recovery!

       Relax, put your feet up and relish in your great training efforts and optimal recovery from

     great nutrition start to finish.

       Anti-inflammatory foods (fish oil, nuts, olive oil, green leafy vegetables, berries) help decrease inflammation and speed recovery


Fuel Well, Run Strong and HAVE FUN!!!

A Note From Lauren

Finalizing your nutrition plan is more important the closer your event comes.  Making last minute changes is not advised as it can have unexpected consequences that become apparent during your race.  Practice your refueling and electrolytes during your training - your performance during your event will thank you for it!

If you are looking for more information and personalized guidance on your nutritional needs and plan please feel to reach out-we’d be happy to help! Feel free to reach out to us at our office, or on Twitter @NutritionEnergy, Instagram @NutritionEnergy and @NutritionEnergy_Fuels, or Facebook!



Lauren Antonucci


Nutrition Energy

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