1. What’s on your plate, runner
What’s on your plate, runner ? PEP Nutrition ( Preparation-Event-Post-Recovery )
Dr Kousalya Nathan
Nutrition Researcher & Anti-Aging Consultant
Apollo Spectra , MRC Nagar ,RA puram

2. Track your Nutrition Three rules - Three months Carbohydrate -30-60-90
Protein
Fats
Food choices
Pre-run nutrition – Preparatory Menus
Nutrition on the run
Post - run nutrition – Recovery

4. Pre-run Nutrition Macronutrients - carbohydrates , protein & fats
Micronutrients – Vitamin, minerals
Non-Dietary Nutrition – supplements
Fat Soluable Vitamins – A,D,E,K
Water
Electrolytes
Dietary salts
Health check / Lifestyle coach
Hormonal Balance
Weight loss / Management Program

6. Preparatory Nutrition ( Pre-Run-Program )
3 months preparation
Warming up
Breathing Regulation
Mental Focus
Nutritional awareness
Personalisation
Professional support

7. Event – The Marathon Day
Carb-Loading – continuous energy –
Plan Fiber wisely – bloating & intestinal distress
Protein – Reinforce muscle power
Avoid anything new
Pay attention to your Nutrition Kit

8. Marathon Nutrition Kit

9. SMART SIPPING

10. Hydration – Dehydration
Water
Enhanced Water
Sports Drink
Endurance Sports Drink
Energy Drinks
Recovery Drinks
Juice and Soft Drinks

11. Sweat Test 1 ounce = 30 ml (aprox)
Test to know how much of water you should drink ?
Get Naked – Right before run , weigh yourself nude
Go Hard – Run at race pace for one hour , keeping track of how many ounces of water you drink
Get Naked – After run weigh yourself again
Calculate Loss – subtract your after weight from the before weight and convert them to ounces.
Add the number of ounces you consumed during run to get your hourly fluid loss
Calculated need – Divide by 4 to understand how much to drink every 15 mins

12. Post-run Nutrition Recovery & Regeneration Hydration
Electrolyte Balance
( Carb-Protein-Fat)
Vegetable soups / salads
Sundal / Lentils
Paneer
Chicken
Fish
Milk
Yogurt
Oil
Cheese

13. Runners pantry Grains :- Rice, Broken wheat , Quinoa , Millets etc
Fresh vegetables : Carrot , beans , cucumber , tomato, etc
Fresh Herbs : Mint, Basil, cumin seeds , rosemary, corriander leaves , ginger etc
Eggs : Easy protein
Dried fruit and nuts
Ground nut balls/flaxseed bars / Bengal gram laddu
Cheese – milk – yogurt

15. Special attention – women runners
Supplement with Iron
Undersatnd your Hormones
Muscle Mass Vs Fat Ratio
Right Balance of Protein and Fat
Menopause – Weight gain

16. Supplements / Fortified foods
Fortified Foods – Calcium , Iodine, Vit D ,
Mineral fortified foods , Iron
Electrolyte Infused Drink
Antioxidants infusion

17. Runners Way to Lose weight
Ditch Diet Foods
Get your sleep regularly
Eat colorfully
Build Muscle
Challenge Yourself
Embrace Fats
Control Emotional Eating
Get a scale
Moderation & Balance

18. Running to lose weight ?

19. Common Dietary mistakes & Myths
Less carb and more protein diet for runners
We must run to lose weight
Fat has to be eliminated from the plate
Rice is bad
Cholesterol Free foods are healthy
All that is labeled organic are good

20. Vegetarian-Vegan options
Beans
Lentils
Fruits
Vegetables
Nuts
Seeds
Rice
Millets
Almond milk shake
Soy milk
Supplements

21. Thank you !!!!