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EAT LIKE A MARATHONER
Let's Get Started!
Welcome! Here's what to expect! (4:35)
Your Nutrition Workbook for Marathoners!
Understanding Nutrition
Understanding Our General Nutrition as a Runner (15:06)
Let's simplify what you should be eating! (7:08)
Understanding our Nutrition as a Runner
What should we eat for optimal running performance? (6:35)
What happens when we run out of fuel during a long run or race?
The direct link between our running fuel & the intensity level we are working at (+ why it's important!)
Hydration Guidelines + Tips for Keeping Hydrated Every Day & While Running (5:48)
How to Plan for Success!
Find YOUR Personalized Nutritional Needs as a Runner (5:00)
How to Menu Plan + Why you should be doing it as a runner! (4:42)
The Good Foods List + Super Quick Meal/Snack Ideas!
How to Fuel Up + Nutritionally Recover When Running Long Runs
What to eat BEFORE your long run so that you can crush it! (6:35)
How to Refuel DURING Your Long Run to stay on pace and energized! (8:03)
How to Recover Fast AFTER Your Long Run By Focusing on your Nutrition! (8:05)
How to choose the RIGHT energy drink as a runner (6:26)
9 Step Nutrition PREP WORK Plan to Fully Prepare You for Your Marathon
When to complete this plan (Important!) (3:42)
STEP 1: Let's find your running fitness level (a.k.a. Vo2max)! (8:22)
STEP 2: Find your maximum aerobic speed (5:57)
STEP 3: Decide on your marathon goal pace + intensity level you will run at (7:31)
STEP 4: Let's look at what you (personally) will be burning throughout a marathon (2:19)
STEP 5: Find out how many carbs your body can store for a marathon (9:03)
STEP 6: Find out at what mile YOU will hit the wall with you carb storage capacity (8:40)
STEP 7: Find out how many carbs YOU need to ingest during the race to avoid hitting the wall (3:59)
STEP 8: Develop your personal Race Refuel Plan (8:08)
STEP 9: Develop your Race Recovery Plan (4:42)
2 STEP Plan to Implement the Week Before your Marathon!
STEP 1: Choose a Carbo-Loading Plan + The Purpose of Carbo-Loading (1:44)
The 5 Day Carbo-Loading Plan for Marathoners + Calculator (4:39)
1 Day Carbo-Loading Plan for Half Marathoners & Marathoners + Calculator (3:07)
STEP 2: Prep for your Pre-Race Meal, Guidelines + Calculator (8:15)
This is the end of the road!
How to Refuel DURING Your Long Run to stay on pace and energized!
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