Last week I had an opportunity to present to a great group of people training for the ScotiaBank Marathon in the Fall.  They had great questions especially about pre & post workout nutrition.  Here are my top 4 recommendations for training for a marathon:

1.  Eat.  Never run on an empty stomach.

2. Carbohydrates. Don’t be afraid of Carbohydrates – it’s fuel for your body. Marathon training burns a lot of carbs. Marathon runners average around 110 calories per mile with about 75% of those calories coming from carbohydrates. A typical runner can store approximately 1800 calories worth of carbohydrate in their muscles, liver and blood.

3. Don’t rely on water alone. Water is not the best choice for runs that last longer than an hour. An isotonic sports drink not only hydrates but also provides energy – hello coconut water.

4. Vitamin supplements. Even if you ate a perfect diet, you would still need supplements because our soil is depleted.  I recommend:

  • Multivitamins
  • Antioxidants
  • Fish Oil

I’ll be cheering you all on from the sidelines.