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Published byNathan Bell Modified over 6 years ago
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Dunedin Marathon “getting the little things right”
Photo courtesy of lanier67 on flickr
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Megan Gibbons HEAD OF COLLEGE – Otago Polytechnic Nutritionist Athletics coach
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3 months to go.... Starting to think about what to do on race day
Thinking about eating better to help training Have heard of carbohydrate loading Don’t really drink when training – what about race day Aches and Pains
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What to do on Race Day Plan ahead and practice
Make sure you eat breakfast Have a strategy Hydrate Toilet stops Recovery
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What About Now?
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Do the Basics Right Meet the minimum recommended serves of each of the food groups Fruit and Vegetables (5) Breads and Cereals (6) Meat or Alternatives (1-2) Dairy or Alternatives (2-3) Plenty of fluids Minimise fat, sugar and salt If drinking alcohol do so in moderation
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Having Enough Carbohydrate
Important for energy Important for recovery Muscle and brain fuel
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Muscle Glycogen Resynthesis (Costill and Miller, 1980)
Nutrition Applied PT571001; SP572001; SM569001
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Hydration Body ≈ 60% water Essential for Learn to drink on the run
regulating body temperature transporting nutrients and oxygen medium for reactions to occur Learn to drink on the run Camelback/drink belt Use the aid stations Water vs sports drink vs gels
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Carbohydrate Loading
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Pre Race Meal (also pre-training)
High CHO Low fibre Low fat Low-moderate protein Adequate fluid
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Examples of Suitable Options
Breakfast cereal with reduced-fat milk and fruit Porridge with reduced-fat milk and fruit juice Muffins or crumpets with honey/jam/syrup Baked beans on toast Creamed rice and tinned fruit Jacket potato and creamed corn Low-fat breakfast bar or muesli bar and a banana Roll or sandwich with banana and honey Fresh fruit salad with yoghurt
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Aches and Pains Stomach cramps Toilet stops Cramping Dehydration
Fatigue Illness Injury
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Questions
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