1. Fiona Bolger Senior Community Dietitian
Sports Nutrition

3. Separating the Top Shelf
Foods and drinks high in fat, sugar and salt are not needed for good health.
6 in 10 Irish people eat up to 6 of these every day and 4 in 10 eat more than 6
High in calories
Contain very few other nutrients
Over-consumption leads to overweight and obesity

4. Slide of top shelf v healthy foods to forward to Ruth

12. Carbohydrate-friend or foe?
Carbohydrates are essential energy providers Carbohydrate energy is stored as ‘glycogen’ and blood glucose in the body. These stores can be used up quickly causing fatigue – affecting both performance and stamina. Requirements depends on level of intensity. *Choose Wholegrain and low GI

13. Protein - why, when and how much?
Contributes to the normal growth and maintenance of muscles.
Timing and quality are important - spread intakes across the day.
Protein requirements are estimated based on individual body weight; depending on the type and intensity of activity.

14. Hydration Ensure you are well hydrated before-hand.
• Monitor urine colour; a straw yellow colour is an indicator of good hydration levels.
• If exercising longer than 60 minutes, a sports drink may be useful to provide carbohydrates and electrolytes; or you can make your own drink by mixing 800 ml of water, 200 ml of sugar-containing fruit squash and a pinch of salt.
• Rehydrate after sport to replace fluid lost

15. Pre-Marathon TIPS FOR THE LAST FEW WEEKS OF TRAINING
Increase the number of eating occasions (6-8 times/day).
Training is a good time to experiment with the type and timing of food you consume before running in order to avoid any digestive discomfort like stomach cramps, diarrhoea or wind. .

16. It is important to trial different carbohydrate replacement strategies (sports drinks, gels or bars etc.) during training runs to make sure they do not upset your tummy or give you diarrhoea.
Training is a good opportunity to practice fluid replacement in terms of timing, amount and type of fluids e.g. water, isotonic drinks or diluted fruit juices.

17. Marathon
Ensure your last meal the day before the marathon is high in carbohydrate with a lean protein source.
Drink enough fluids the day before and morning of the marathon to ensure you are hydrated
A high carbohydrate (low fibre) breakfast should be eaten 2-4 hr before a marathon
Extra snacks can be taken approximately 1hr before the race to boost your carbohydrate stores e.g. cereal bars / fruit / yogurts / isotonic drinks.
Eat what worked for you during training and avoid trying new foods at this late stage.

18. Recovery- after intense exercise
REFUEL energy stores with carbohydrate!
REPAIR muscle tissue with protein!
REHYDRATE body fluids with fluid and electrolytes!

19. Further reading The National Dairy Council www.ndc.ie
Sports dietitians Australia sportsdietitians.com.au
Department of Health (2016) The Healthy Eating Guidelines and Food Pyramid
Irish Nutrition and Dietetic Institute –