Restore electrolytes and water (essential electrolytes being: sodium, potassium, magnesium) in the form of a sports re-hydration drink. Electrolyte repletion is essential as minerals such as sodium, potassium and magnesium promotes post-exercise recovery while ingredients such as citric acid and malic acid are essential factors required for energy production. Drinking plenty of water before during and after your run will prevent dehydration as well as overheating, both of which may lead to nausea and lightheadedness. It is recommended to drink about 150-200 milliliters every 15 minutes during your training but take into consideration the daily temperature and intensity of your run.

Replenish glycogen (glucose stores) rapidly to promote muscle/protein rebuilding; research indicates a 4:1 carbohydrate to protein ratio optimizes glycogen replenishment and enhances aerobic endurance performance by 24%. Carbohydrate is the most efficient source of energy and endurance athletes maintain a high carbohydrate diet. Carbohydrate-rich foods include pasta, rice, bread, crackers and bagels. While carbohydrate loading is great for providing energy for the race, remember to include some protein to provide the building blocks for muscle. Protein sources include fish, chicken, legumes and dairy.

Reduce muscle injury and oxidative stress with antioxidants like Vitamin C. Antioxidants such as vitamin C are essential for both muscle energy and recovery as well as for immune support during physical stress and exercise. In general, endurance athletes are more susceptible to infections especially after heavy or prolonged exercise. This susceptibility is often up to 72 hours after a marathon. Immunity can also be supported by ensuring adequate intake of amino acids like L-glutamine which is the primary source of fuel for the cells in the intestinal tract. Protecting the integrity of this lining is important as components within the intestinal tract make up about 60% of your immune system, known as the mucosal-associated lymphoid tissue (MALT) or the gut-associated lymphoid tissue (GALT).

Last but certainly not least, we must remember to support our musculoskeletal system which includes our bones, muscles, ligaments, tendons and cartilage. Without a healthy musculoskeletal system, endurance athletes are often prone to injury and or debilitating pain. For example, weak tendons and ligaments may contribute to structural instability and spinal misalignment. Nourishing the various tissues with nutritional supplements like glucosamine and chondroitin sulfate as well as zinc, manganese and silica support the ability of these tissues to heal and prolong their vitality. In addition, maintaining a healthy diet with essential fatty acids like fish oil or flax seed oil can not only reduce inflammation but also provide the nourishment for cells to maintain their optimal health status.

In essence, maintaining a healthy balanced diet with adequate rest in between your runs will help prevent injury, reduce muscle recovery time and allow you to meet your marathon goals with confidence.

Best food choices for energy

Carbohydrate (CHO) is the most efficient form of energy and all athletes are recommended to follow a high carbohydrate diet. Carbohydrate-rich foods include bread, crackers and bagels; pasta, noodles, rice and couscous; breakfast cereals; fruit and milk.

The longer you spend training the more carbohydrate you need. The table below will help you calculate your daily carbohydrate needs.

Duration of Training CHO needs

1-2 hours/day – 6-7g CHO/Kg body weight/day
2-4 hours/day – 7-8g CHO/Kg body weight/day
4+ hours/day – 8-10g CHO/Kg body weight/day

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Drinking plenty of water before during and after your training (especially during summer months) will prevent dehydration as well as overheating, both of which may lead to nausea and lightheadedness. In fact, heat production during physical activity often strains the body’s own heat dissipating mechanisms, especially in high temperatures. As such, it is recommended to drink about 150-200 milliliters every 15 minutes during your training but take into consideration the daily temperature and intensity of your exercise regimen.

While hydration in the form of pure water is key, re-hydration in the form of an electrolyte repletion formula or sports drink cannot be emphasized enough. According to Dr. Edmund Burke, PhD. in exercise physiology and past Director of Exercise Science Program at the University of Colorado, the following factors are essential to facilitate muscle recovery post-exercise.

First, restore electrolytes and water (essential electrolytes being sodium, potassium, magnesium). Electrolyte repletion in the form of a sports re-hydration drink with minerals mentioned above not only promote post-exercise recovery, but a drink that includes ingredients such as citric acid and malic acid are also necessary for energy production.

Prolonged exercise (especially in the heat) can contribute to sweat loss and depletion of about 13-17grams of salt per day, approximately 8grams more than what is consumed on an average day (McArdle WD, Katch FI et al., 2006). Studies have shown that plasma volume is more rapidly and completely restored in the post-exercise period if some sodium chloride (approximately 225mg per 500 mL of fluid) is added to the water consumed. This sodium concentration is similar to the upper limit of the sodium concentration found in sweat (Gleeson M, 1997). Potassium, present in intracellular fluid, is responsible for regulating total body water and stabilizing controlled and automatic muscle contractions. In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss through sweat was estimated at 435 mg/hour (Wenk C, et al., 1993). Other studies have also found that supplementing with potassium during training increase markers of recovery, primarily serum lactate and muscle hydration (Tarnopolsky MA, et al., 1996).

Secondly, replenish glycogen stores rapidly via insulin, which not only supports glycogen synthesis, but also protein rebuilding. Essentially, intake of carbohydrates with a high glycemic index within two hours post exercise is fundamental to optimize recovery, specifically aiming for a 4:1 carbohydrate to protein ratio to optimize glycogen replenishment and enhances aerobic endurance performance by 24%. Indeed, studies show that endurance athletes who drink 6-8g of carbohydrates per 100 ml of fluid, including electrolytes (sodium, potassium, magnesium and chloride) are able to delay exhaustion when compared to those drinking only water (Coggan, 1991; Yaspelkis, 1993)

Contrary to the popular belief that intake of a protein shake is best taken after exercise, studies show that too much protein (and fats) post-exercise actually slows re-hydration and glycogen replenishment. Furthermore, a higher protein to carbohydrate ratio slows gastric emptying which compromises an increase in insulin levels, ultimately impeding the storage of glucose into glycogen within muscle tissues. That said, a balance of protein to carbohydrate in the ratio outlined above is also necessary as too little protein also fails to facilitate protein’s ability to increase insulin levels. Secondary to that, protein provides a source of energy, but also stimulates muscle tissue repair and reduces muscle soreness.

While intake of electrolytes for optimal physical performance continue to be studied, not much has been done to address the effects of temperature in the liquid that is being ingested, on athletes’ performance. A 2006 study published in the Journal of Experimental Physiology examined the relationship between the intake of fluids at different temperatures, and its effects on endurance capacity in a hot environment (Mundel, T., King J. et al.). The authors found that 75% of the study subjects had approximately 11% improved endurance capacity (drinking a cold beverage at 4 degrees Celsius) before reaching exhaustion when compared to the group that drank warm liquid (19 degrees Celsius). Since fluid ingestion during exercise is known to minimize hyperthermia, it appears logical that a cold drink during exercise may lessen increase in core temperature and thereby improve overall performance.

The take-home message is that during your work-outs, ensuring hydration with plenty of water and a sports re-hydration drink will prevent dehydration and increase your stamina while improving your recovery time, enhance your performance overall and replete necessary minerals lost in sweat.

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