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EAT LIKE A MARATHONER
Let's Get Started!
Welcome!
Your Nutrition Workbook for Marathoners!
Understanding Nutrition
Understanding Our General Nutrition (15:06)
What kind of "diet" should we eat? Low carb/high fat? High carb/low fat?
Understanding our Nutrition as a Runner
What should we eat for optimal running performance?
What happens when we run out of fuel?
The Relationship Between What We Burn and Our Intensity Level
How to Hydrate as a Runner
Hydration Guidelines
Dehydration & Staying Hydrated During Your Runs
How to choose the RIGHT energy drink as a runner
How to Plan for Success!
Find YOUR Personalized Nutritional Needs as a Runner
The Why & How of Menu Planning
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
How to Refuel DURING Your Long Run
How to Nutritionally Recover AFTER Your Long Run
9 Step Nutrition PREP WORK Plan to Fully Prepare You for Your Marathon
When to complete this plan (Important to read!)
STEP 1: Do a Running Fitness Assessment
STEP 2: Find your maximum aerobic speed
STEP 3: Decide on your goal pace + intensity level (4:31)
STEP 4: Find out how many carbs + how many fats you are burning throughout the race
STEP 5: Find out how many carbs YOUR body can store
STEP 6: Find out at what mile YOU will hit the wall with you carb storage capacity
STEP 7: Find out how many carbs YOU need to ingest during the race to avoid hitting the wall
STEP 8: Develop your personal Race Refuel Plan
STEP 9: Develop your Race Recovery Plan
2 STEP Plan to Implement the Week Before your Marathon!
STEP 1: Choose a Carbo-Loading Plan + The Purpose of Carbo-Loading
The 5 Day Carbo-Loading Plan for Marathoners + Calculator
1 Day Carbo-Loading Plan for Half Marathoners & Marathoners + Calculator
STEP 2: Prep for your Pre-Race Meal, Guidelines + Calculator
Don't leave me out of the loop!
How to Refuel DURING Your Long Run
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