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October 15, 2010 - October 15, 2010

Pre-Marathon Tips

Congrats to those of you Moxy girls participating in the Nike Marathon this weekend!  Below are a list of important food and fluid tips to keep in mind for the last 48 hours leading up to the event.  Good luck!

·         Increase fluid intake to ensure that you are adequately hydrated leading up to the event. 

·         Use extra sodium if the competition is in a hot and humid environment and/or if you tend to sweat out a lot of salt.

·         Use energy bars, gels and sports drinks that have been well-tolerated during previous training cycles.

·         Develop a pre-race eating routine with specific foods and beverages and specific timing of foods.

·         Experiment with a lower-fiber diet for the last couple of days leading up to the race to minimize digestive issues.

·         Decrease the use of hot spices to prevent heartburn or gastrointestinal distress 2 or 3 days before the race.

·         To promote the greatest storage of glycogen in your muscles, consume your carbohydrate-loading meal 2 nights before the race instead of the night before the race.  If you are one of the many runners that feel nervous the day of the race, smaller, frequent meals are your best bet.

·         “Graze” the day before the race on high-carbohydrate, high-sodium and low-fiber snacks.

·         Make sure to eat breakfast to keep your glycogen stores high.

·         Eat only familiar foods, especially on the day of the race.

·         Drink fluids that contain sodium. 

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