http://www.nytimes.com/2008/06
HAS THE MARATHON WALL BEEN TORN DOWN?
2 days ago
Tuesday, June 10, 2008
Nutrition
Here's a decent article in the todays Times about nutrition and all the supplements out there.
http://www.nytimes.com/2008/06/05/health/nutrition/05Best.html ?em&ex=1213156800&en=190b1ed8971cf7e7&ei=5087%0A
http://www.nytimes.com/2008/06
Subscribe to:
Post Comments (Atom)
3 comments:
this is pretty interesting. i'm always seeing articles about nutrition and/or hydration and how critical it is. it's nice to see someone saying, basically, if you aren't headed to the olympics, don't worry about exactly how much protein you need post-run. i also love that the newest advice on hydration is "drink when you are thirsty." having said that, is anybody else finding it to be a full time job keeping even vaguely hydrated?
But it is still critical, as Ryan found out, to buffer against glycogen depletion in competitions lasting over two hours. The typical athlete can store anywhere from 2,000-2,500 calories in their muscles and liver. Many runners consume more 100 calories per mile run, therefore a marathon will usually put you into glycogen depletion around 20 miles (the wall). Pete Pfitzinger recommends taking in anywhere from 350-700 calories during a marathon via sports drinks. That is about 28 oz of 8% solution (gatorade) Over the course of a marathon. If this is unmanageable, gels + water.
I feel like my caloric intake wasn't bad on Sunday, but the sodium depletion was. I typically train without eating much on the bike, and can go for hours without nary a sip of water or food even in the hottest weather. Of course, that's after some adjustments. Sunday was a wakeup call, my first real hard effort in it, not to mention that when I went past the 2:30 competition mark that was the longest I'd ever done any race. My body fell apart. I'm going to start paying more attention to this "non-training" stuff. And also wear sunscreen.
Post a Comment