Amy Stephens

MS, RDN, CSSD, CEDS

Licensed dietitian

specializing in sports nutrition

and eating disorders

Marathon training

Signs and Symptoms of an Eating Disorder

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signs and symptoms of an eating disorder

  • By Amy Stephens MS RDN CSSD CEDS and Kate Cochran, Nutrition Intern

TW: This content includes references to eating disorders and body image, which may be a sensitive topic to some readers.

Eating disorders can show up in many different ways, making them difficult to recognize at times. There’s a common belief that you have to fit a specific mold or experience every symptom for an eating disorder to be “real.” This can cause people to downplay their struggles, thinking, “I don’t look a certain way,” or “I’m not xx weight, so it doesn’t count.” But the truth is, eating disorders can affect anyone, regardless of appearance or specific symptoms.

Social media also influences how eating disorders are perceived. While some accounts help raise awareness and normalize conversations, they can also create a narrow picture of what an eating disorder looks like. This might make someone question their own experience if it doesn’t match what they see online—whether in terms of appearance, behaviors, or eating patterns. But the truth is, eating disorders don’t look the same for everyone, and every struggle is valid.

 

When it comes to sports nutrition, eating disorder symptoms can be a little harder to spot because certain behaviors—like meal planning and intense training—are often seen as part of being an athlete. But there’s a fine line between dedication and disordered habits. Here are some common signs that might indicate an issue:

  • Obsession with “clean” eating or only sticking to “healthy” foods.
  • Restricting food groups that you once enjoyed.
  • Comparing your body to those of your competitors, teammates, or online influencers. 
  • Skipping meals or eating less than your energy needs require in order to stay light.
  • Constantly thinking about food, training, or your body weight/image.
  • Avoiding social situations that involve food.
  • Viewing training as a way to “burn off” or “earn” food. Food should be seen as fuel for your performance—not something you have to work for or make up for.

Here are some symptoms that results from having an eating disorder or underfueling in general:

  • Frequent fatigue, injuries, illnesses, or slow recovery. 
  • Loss of menstrual cycle (for female athletes).
  • Decreased libido (for male athletes).
  • Decreased concentration.
  • Low heart rate (can often be mistaken for fitness).
  • Decreased strength and power. 
  • Inconsistent energy.
  • Dizziness. 
  • Hypothermia.
  • Sleep disturbances or waking up hungry in the middle of the night.

If any of these symptoms resonate with you, there are plenty of ways to assess whether you might need extra support or professional help. One great tool is the Eating Disorders Screen for Athletes (EDSA), which helps gauge the likelihood of an eating disorder—you can check it out here. Another great screening tool is the SCOFF questionnaire.

The SCOFF questions*

Do you make yourself Sick because you feel uncomfortably full?

Do you worry you have lost Control over how much you eat?

Have you recently lost more than One stone in a 3 month period?

Do you believe yourself to be Fat when others say you are too thin?

Would you say that Food dominates your life?

*One point for every “yes”; a score of ≥2 indicates a likely case of anorexia nervosa or bulimia

Keep in mind, you don’t need to experience every symptom for it to be a concern. Even one or two signs are worth paying attention to. Recognizing an eating disorder early is key to getting the right support, as both short-term and long-term effects can impact your health and performance.

 

If you or someone you know is struggling with an eating disorder, there are several trusted places to turn for help, depending on your needs and location. Talk with your healthcare provider, physician, therapist, or dietitian that specializes in eating disorders. In the US, you can also call or text the National Eating Disorder Association (NEDA) helpline at 1-800-931-2237.

References 

Morgan J F, Reid F, Lacey J H. The SCOFF questionnaire: assessment of a new screening tool for eating disorders  BMJ  1999;  319 :1467 doi:10.1136/bmj.319.7223.1467.

National Eating Disorders Association. (n.d.). Coaches & trainers: What you need to know. National Eating Disorders Association. https://www.nationaleatingdisorders.org/coaches-trainers

 

Eating Disorders Screen for Athletes. (n.d.). EDSA screening tool. https://sites.google.com/view/edsa-screening-tool/

 

Logue, D. M., Madigan, S. M., Delahunt, E., Heinen, M., Mc Donnell, S. J., Corish, C. A., & Warrington, G. D. (2022). Low energy availability in athletes: A review of prevalence, impact, and assessment. International Journal of Sport Nutrition and Exercise Metabolism, 32(4), 317–329. https://doi.org/10.1123/ijsnem.2022-0033

DIY Electrolyte Drink

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DIY electrolyte drink

  • By Amy Stephens RDN CSSD

Here are a couple of DIY electrolyte drinks that are favorites among the NYU Track and Field team:

Makes 1 Liter of Electrolyte Drink

Turmeric Ginger

Ingredients:

  • 4 cups brewed Turmeric Ginger tea 
  • 4 tbsp table sugar 
  • 1 tsp Himalayan salt
  • Juice of 1 lemon

Alternative Herbal Tea Options: Raspberry, peach, mango, or mint (preferably decaffeinated).

Directions:

  1. Bring 4 cups of water to a boil and steep 4  tea bags for about 5 minutes.
  2. Dissolve the Himalayan salt and 4 tbsp sugar, stirring until fully dissolved.
  3. Let the mixture cool and add the juice of 1 lemon or lime.
  4. Combine the ingredients in a pitcher or insulated hydration bottle with ice.

Nutrition (per 8 oz serving): 550 mg sodium, 17g carbs, 60 calories.

 

Lemon & Lime

Ingredients:

  • 4 cups water
  • 4 tbsp table sugar 
  • 1 tsp Himalayan salt
  • Juice of 1 lemon
  • Juice of 1 lime

Directions:

  1. Dissolve sugar and salt in warm water.
  2. Add the freshly squeezed lemon and lime juice.
  3. Combine the ingredients in a pitcher or insulated hydration bottle with ice.

Nutrition (per 8 oz serving): 550 mg sodium, 17g carbs, 60 calories.



How to prevent GI issues in runners

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How to prevent gi issues in runners

  • By Amy Stephens RDN CSSD
  • Edited by Amy Gregorek

We all know far too well that gastrointestinal issues can derail a training run or race physically and mentally. Cramping, bloating, and diarrhea can quickly worsen dehydration and become very painful or even debilitating. In this post, I outline some easy strategies to help you feel better and improve performance when facing GI issues. By following these nutrition strategies, one can improve symptoms and performance as a whole.

GI issues can happen before, during, or after a run and can rapidly cause dehydration and electrolyte imbalance. If GI issues are not addressed, they can lead to underfueling, cramping, and poor performance. Underfueling will eventually lead to hitting the wall, or even dropping out of a race altogether.

Why do GI issues happen with some athletes?

There are a few reasons for GI issues in runners. 

  1. As you run, the stomach and gut are literally being shaken, and this makes it difficult for your body to digest foods. 
  2. Running also requires the body to divert blood flow away from the gut to supply oxygen rich blood to the working muscles. This process makes it very difficult for the body to digest food and run at the same time.
  3. Eating too much right before a run can cause GI discomfort. Stick to easily digestible foods like toast with jelly about an hour before running. Most people need 3-4 hours to digest a meal and 1-2 hours for a snack, so timing is key for optimal performance.
  4. Feeling nervous can also cause GI issues. Nervousness is something I’ve experienced myself during track workouts! Typically, if I dive a bit further into how an athlete feels before a race or track workout, feelings of nervousness usually surface. Breathing and mental exercises can help soothe an athlete’s nerves. Similar to running, feeling nervous takes blood supply away from the gut and diverts it to the nervous system to cope with stress (elevated heart rate, sweat, increased blood supply to brain, etc.).

Nutrition strategies to prevent GI issues:

It’s important for athletes to ensure they’re hydrated before heading out for a run. When exercising, the blood is shunted to working muscles and away from the gut causing a lower blood volume. Ultimately, any food or sports beverage you consume during a workout may cause GI distress. 

1. Time meals so you finish eating at least one hour before running. Work with a sports dietitian to time your food so it’s digested by the time you start exercising. 

2. Hydrate by drinking 10-20 oz of water one hour before a run and 2-4 oz every 15 min for runs lasting one hour or longer. You might need to do a sweat test to see how much water your body loses. Take note that you lose more water when exercising in hot, humid, dry, and high altitude. 

3. Experiment with different foods to find what works best for your body.

4. Foods – Include bland foods such as, rice, bananas, oatmeal, dry toast, or potatoes before your run. Another dietary strategy is called Low Fodmap which has been shown to help with GI symptoms. I’ll write more about this and how to follow in a separate post.

Quick tips: 

  • Eat at least one hour before running 
  • 10-20 oz of water before, then 2-4 oz every 15 min (depending on heat, humidity, altitude) 
  • Limit caffeine or switch to tea
  • Limit spicy foods, high-fat foods, high-fiber foods (beans or lentils) or dairy. 

Try these gu’s, gels, and chews during your run because they are made with fewer processed ingredients. Instead of maltodextrin, they use monosaccharides like glucose and fructose which are easier for the body to digest. They are best tolerated with a gulp of water.

Try these Gels, Gu’s or chews

Gels/Gu’s 

Honey stinger – website 

Untapped energy gels – website 

Huma energy gels – website

 

Energy chews are great because you can ingest them at a slower rate. This allows your gut to work more slowly and not cause GI issues. For best results, you may take a few at a time. 

Liquid sports drinks such as Skratch or Maurten can be helpful because they are hydrating and can be taken in a small amount at a time. When using, be careful not to overwhelm the gut by ingesting too much too fast. 

You can also ask your doctor about the over the counter medication called imodium.

References

Gibson PR, et al. Other dietary confounders: FODMAPS. Dig Dis. 2015;33(2):269–276.

Lis DM. Exit Gluten-Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in Athletes. Sports Med. 2019 Feb;49(Suppl 1):87-97. 

O’Keeffe M, Lomer MC. Who should deliver the low FODMAP diet and what educational methods are optimal: a review. J Gastroenterol Hepatol. 2017;32(Suppl 1):23–26. 

Staudacher HM, et al. Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome. J Hum Nutr Diet. 2011 Oct;24(5):487-95.

Creatine Supplement: Key Factors to Consider Before Use

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Creatine Supplement: Key Factors to Consider Before Use

  • By Amy Stephens RDN CSSD

Many amateur and professional athletes use creatine supplements to enhance their workouts and speed up recovery. Creatine is a naturally occurring compound found in the body and certain foods that provides a quick burst of energy and increases strength. Research suggests that creatine supports muscle strength, improves brain health and can improve mood. By maintaining a steady energy supply of creatine in the muscles, it helps sustain high-intensity exercise. However, creatine isn’t essential for everyone—its usefulness depends on an athlete’s sport, training goals, and overall diet. 

For optimal results, focus on meeting your nutritional needs through food first. Supplements should be used to complement, not replace, a well-balanced diet. 

Note: this blog is not an endorsement but a source of reliable information about the supplement based on the available data. Please speak with your sports dietitian about whether the supplement is best for you.

What is Creatine? 

    • Creatine is a naturally occurring compound found in muscle cells. 
    • It helps produce ATP (energy), which fuels short bursts of high-intensity exercise (e.g., sprinting, weightlifting). 
    • Creatine is made from the amino acids arginine, glycine and methionine (Antonio, 2021) which is found in foods like red meat and fish, but supplementation can increase muscle stores beyond what food provides.

How does it work?

Creatine works by increasing the availability of phosphocreatine (PCr) in your muscles, which helps regenerate adenosine triphosphate

(ATP)—the main energy source for high-intensity, short-duration activities (up to 30 seconds) like sprinting, weightlifting, and jumping. 

Stored Creatine in Muscles 

○ About 95% of your body’s creatine is stored in muscles as phosphocreatine, which can be rapidly used to regenerate ATP. 

Increased Power & Performance 

○ By increasing phosphocreatine stores, creatine allows for more rapid ATP regeneration, improving performance in explosive movements, short sprints, and heavy lifting. 

Muscle Hydration & Growth 

○ Creatine draws water into muscle cells, increasing cell volume and possibly stimulating muscle protein synthesis, contributing to muscle growth. 

Reduced Fatigue & Faster Recovery 

○ It may help buffer acid buildup in muscles, delaying fatigue and improving recovery between sets or intense efforts. 

Who Benefits from Creatine?

✅ Athletes in Sports that involve short, high-intensity bursts of energy lasting up to 30 seconds. 

○ Power sports (weightlifting, sprinting up to 400 meters, gymnastics, football, wrestling, etc.) 

○ Team sports (e.g., soccer, basketball, lacrosse) 

❌ Endurance athletes (marathoners, distance runners) may see little benefit unless they do a lot of strength training.

Is It Safe for College Athletes?

Creatine monohydrate is a well-studied supplement that appears to be safe. NCAA and professional sports organizations allow it.

  • Many studies have confirmed creatine’s safety, though a few have indicated potential worsening of kidney function in individuals with pre-existing renal impairment. 
  • Some may experience water retention or mild bloating, but this usually subsides. 
  • It does not cause dehydration—in fact, it may help with hydration and muscle recovery. 
  • Some athletes in the studies reported gastrointestinal issues while taking it.

Who should not use creatine?

  1. Athletes who get enough creatine from diet: If you eat a lot of red meat and fish, you may already have high creatine stores, reducing the need for supplementation. 
  2. Individuals with a history of kidney disease: Creatine is processed through the kidneys, so those with kidney disease or a history of kidney problems should avoid it or consult a doctor before using it. 
  3. Under 18 athletes without guidance: Young athletes should focus on a solid diet first before turning to supplements. 

Which brands are the best:

Look for third party testing with an NSF or USP certification label on the bottle. 

Here are some of my favorite brands: 

 

Klean athlete

Thorne

Designs for Sport

Recommended Dose:

💊Loading Phase (Optional): 20g/day (split into 4 doses) for 5-7 days 

💊 Maintenance Dose: 3-5g/day or .1 gram/kilogram of body weight 

💊 Best time to take it? After workouts with carbs and protein to maximize absorption.

Bottom Line:

  • Creatine is a natural compound in muscles that helps produce ATP for short bursts of high-intensity exercise.
  • For best results, focus on meeting your nutritional needs through food first. Creatine should complement a balanced diet.
  • Works by increasing phosphocreatine stores, regenerates ATP, boosts strength, hydration, and recovery.
  • Creatine is best for athletes in power and team sports; less impact on endurance athletes.
  • Generally safe, but those with kidney issues or digestive issues should consult a doctor.
  • Dosage & Best Brands Take 3-5g/day creatine monohydrate; choose brands that are third party tested with NSF- or USP-seals like Klean Athlete or Thorne.

References

Antonio, J., Candow, D.G., Forbes, S.C. et al.Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr18, 13 (2021). PMID: 33557850 PMCID: PMC7871530

Gatorade website: The Safety and Efficacy of Creatine Monohydrate Supplementation: What We Have Learned from the Past 25 years of Research. 

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Sherpa NN, De Giorgi R, Ostinelli EG, Choudhury A, Dolma T, Dorjee S. Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression: An 8-week pilot, double-blind, randomised, placebo-controlled feasibility and exploratory trial in an under-resourced area. European Neuropsychopharmacology. 2025 Jan 90;28-35. PMID: 39488067.

Nutrition for a Half Marathon: Fueling for Performance

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Nutrition for a Half Marathon: Fueling for Performance

  • By Amy Stephens RDN CSSD

Whether it’s your first half marathon or your 10th: Whether you’re aiming for a PR or running for fun, proper nutrition is key to sustaining energy, optimizing performance, and ensuring good recovery. This guide covers everything you need to know about fueling before, during, and after your race, along with common mistakes to avoid. While general guidelines can help all runners, fueling is individual, and what works for one person might not work for you. It’s important to experiment to see what feels best for you.

 

Most race plans start about 12 weeks out, allowing time for your body to adapt to increased mileage. Use your training period to practice fueling strategies and determine what works best for you.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

Fueling for Long Runs: overview

Early in training, test different foods to find out what your body tolerates best. Use this time in practice to determine both which foods feel best for race day and when to consume them to avoid stomach discomfort. More time before a run will allow your body to digest more food, but easily digestible carbs low in fat and fiber will provide the best fuel with the lowest risk of discomfort. If you are hesitant to fuel pre-run, speak with a sports dietitian for a customized approach. You can learn strategies to improve your  gastrointestinal (GI) tolerance.

  • Shorter runs (<80 min) fueling is optional. That means, if you feel hungry, it’s important to listen to your body and eat before you run.
  • Longer runs (>80 min) will benefit from added carbohydrates before and during to keep up energy levels.

Best Foods to Eat Before a Run

3-4 hours before: Meal – Bagel with peanut butter, honey, banana, and fluids.

1-2 hours before: Snack – Pretzels with peanut butter or toast with honey and fluids.

<30 minutes before: Quick carbs – Gels, Honey Stinger Waffle, or sports drinks.

Fueling During a Run

  • Runs <80 min: Fueling is optional.
  • Runs >80 min: Eat a carbohydrate rich breakfast (toast with peanut butter or jelly) and consume 30-60g of carbohydrates per hour (1-2 gels or equivalent). Check out this blog post for a comparison of the different gels.
  • Start fueling early (around 30 min in) to prevent hitting the wall. Don’t wait until you feel fatigue; fuel early.
  • Real food requires more digestion and can increase GI distress.

Hydration

  • According to the American College of Sports Medicine (ACSM), drink  16-20 oz of fluids about two hours before and 5-12 oz of fluid every 15-20 minutes. This amount changes based on individual sweat rate, weather, and intensity. 
  • An individualized hydration plan is helpful to determine how much fluid to drink.
  • Perform a sweat test (weigh before and after a one-hour run) to estimate fluid needs. Gatorade sweat loss calculator.
  • Losing 2% of body weight from sweat affects performance.
  • Aim for half your body weight (lbs) in oz of fluid per day (e.g., a 150-lb runner needs 75 oz minimum).
  • Include electrolytes (Nuun, Salt sticks, gels with electrolytes such as Neversecond). The more you sweat, the more electrolytes you need to replace. Start with 300 mg sodium per hour and adjust.

Caffeine & Performance

Caffeine can improve sports performance by increasing alertness and reducing fatigue. Some studies have also shown that caffeine can increase fat utilization and spare glycogen during endurance events.

  • Timing: Take one hour before a competition to optimize performance.
  • Dosage: 3-6 mg/kilogram, which is about 200 mg (tall coffee from Starbucks) for most individuals.
  • Caution: Too much caffeine can cause jitters, shakiness, and an upset stomach.
  • Test out caffeine before race day to see how it affects your body. Even if you consume caffeine in your daily life, caffeine may feel different in your system during a run or hard effort

Tips to Prevent GI Issues

  • Establish a pre-run meal routine with easily digestible carbohydrates.
  • Make sure to leave plenty of time to digest foods before exercising.
  • Keep a log of foods and gels that work best.
  • Choose gels with natural sugars (Honey Stinger, Huma, Untapped).
  • Start hydrating early in the day and maintain intake throughout.

Refueling After Long Runs

    • Eat within one hour post-run for optimal recovery.
    • Aim for a 4:1 carb-to-protein ratio (e.g., yogurt with fruit, toast with avocado and eggs, or bagel with eggs).
    • Avoid delaying meals, as this slows recovery.

Pre-Race Nutrition

During the taper phase, maintain normal eating habits but increase carbohydrates 3-4 days before race day to 60-75% of daily calories.

  • Eat the same foods but gradually increase the amount of carbohydrates. No need to force down extra carbs if you feel full.
  • Best carb sources: Rice, pasta, potatoes, oatmeal, fruit.
  • Avoid: Fried or high-fiber foods that may cause gastrointestinal (GI) distress.
  • Dinner before race: Stick to familiar, carb-rich meals like pasta with marinara, rice with lean protein, or a burrito.

Race Day Fueling

Pre-Race Breakfast (2-3 Hours Before)

  • 200-400 calories from carbs + some protein, minimal fat
  • Examples: Oatmeal with honey and banana, toast with peanut butter and banana, or toast with jelly.
  • Sip 16-20 oz of water leading up to the race.

During the Race (Miles 4-10)

    • Runs >80 min: Aim for 30-60g of carbs per hour.
    • Options: Energy gels, chews (GU, Clif Bloks, Honey Stinger), sports drinks (Gatorade, Skratch), bananas, dates.
    • Hydration: Drink 4-6 oz of fluid every 15-20 minutes, adjusting for sweat rate and weather.
    • Electrolytes: Adjust intake based on your training routine and previous electrolyte use.

Post-Race Recovery

    • Within 30-60 minutes: Consume a 3:1 carb-to-protein meal (e.g., chocolate milk, protein smoothie and fruit, or yogurt with granola and fruit).
    • Within 2-3 hours: Have a well-balanced meal with carbs, protein, and healthy fats (e.g., rice with lean protein and veggies, quinoa with beans and avocado).
    • Rehydrate: Drink 16-24 oz of water per pound lost (if you weighed in before and after).
    • Electrolytes: Include some electrolytes if you are a heavy sweater.

Final Tips for Half Marathon Nutrition

✔ Train your gut – Practice your fueling strategy during long runs to minimize GI issues.
✔ Stay consistent – Stick with what you know on race day; avoid experimenting.
✔ Listen to your body – Adjust fueling based on energy levels, digestion, and hydration needs.

Fuel well, run strong, and enjoy the race!

BEST foods to eat after a workout – tips from the Martin Coaching Team

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BEST foods to eat after a workout - tips from the Martin Coaching Team

Foods consumed after a workout will impact recovery and sports performance.

We asked the Martin coaching team about which foods they eat after a workout and it was no surprise that we received great responses instantly. At the elite level, nutrition is dialed in and the athletes know which foods to grab after a tough workout to promote recovery. We created this post to highlight the importance of refueling and provide some great options from the pros. 

How exercise affects energy stores

During a workout or run, the body breaks down glycogen into usable energy to supply working muscles. As the workout progresses, glycogen stores become depleted and muscle tissue further breaks down. Once exercise stops, the body will absorb nutrients to start the recovery process (Burke). If nutrients are not available, recovery after a workout can take longer. This can be a problem if you are training again the next day or later that same day.

Food is the best recovery tool

Nutrition can promote faster recovery. Eating the right amount of food immediately after a workout will restore muscle and liver glycogen which is essential for recovery between training sessions or competitive events. Recovery foods are especially important for athletes who work out or compete multiple times per day, as they have limited time for recovery. Carbohydrates and a small amount of protein are necessary to kickstart recovery.

Glycogen window: carbs and protein

Take advantage of the glycogen window by consuming adequate carbohydrates and protein within the first hour of a workout. During this time, the muscles are primed to absorb nutrients at a faster rate, then slows. Aim for about 100 grams carb ( 1-1.2 g/kg)  and 20-30 grams protein post exercise to maximize glycogen resynthesis (Burke). For example, a 150 pound person could eat a bagel with peanut butter and a fruit smoothie. 

These numbers are estimates, your body might require more or less food based on the intensity of the workout and how you feel. Recovery will continue over the next few hours but at a slower rate.

Include high glycemic foods such as honey, syrup or carbohydrate-rich beverages to maximize glycogen uptake for athletes who have limited recovery time between workouts (Donaldson). 

Post-workout nausea

If solid foods are not tolerated after a workout, take small bites from bland foods like crackers, dry toast or cold beverages such as a sports drink, until your appetite improves.

Martin Coaching staff’s favorite recovery foods

Ravenna

I love a loaded smoothie! Go to recipe: plain Greek yogurt, a little honey, blueberries, fist of spinach, tbsp of nut butter (partial to Stoke), banana and frozen mango. Plenty of protein to replenish stores and easy on the stomach.

Brendan and Aubrey Martin

Breakfast burrito with kale, eggs, vegan cheese, whole wheat tortilla, and hot sauce! Carbs + protein + sodium.

Protein knockout from Juice Generation  and everything bagel with tofutti.

Tortilla with hummus, “micro greens” or baby spinach + ranch dressing.

Johannes Motschmann

Fruit
Vegan chocolate protein shake powder with oat milk and bananas. (Within 15 minutes of finishing the workout).

Maurten Solid Bar and regular soda. The consumption of sugar in conjunction with exercise will accelerate glycogen repletion (Kerksick).

Occasionally:
 2L of Fanta from a nearby bodega after a 20 miler along the Hudson in the summer

Johannes Motschmann during the World Athletics Marathon. Budapest, Hungry 2023 Photo: @uyberlin

Luciano Fiore 

Two bananas 🍌 after every run and recently been loving MacroBars post run. Especially if the weight-room is soon to follow. Bananas provide the most versatile fruit in the game and an extra 12 grams plant-based protein boost from the macro bar.

On colder days, Fiore likes oats with chunky peanut butter (Brands - Santa Cruz Peanut butter or Once Again if I’ve got some spending cash) cocoa nibs, cinnamon, banana and honey.

Usually eat half. Leave the second half in my passenger seat. And rationalize eating it after training because of the mandatory metabolic window.

Liam Dee

Like Luciano, I’ve been double-batch cooking my oats so that I can have some pre and post run. Usually, I’ll add honey, milk, raisins, banana and chia seeds for extra texture and omega-3.

If I’m in the mood for something more lunch-forward, I love Hummus sandwiches on a nice Portuguese roll loaded with greens, cucumber and cherry tomatoes and topped with chips and a bit of spicy honey if I have it! More recently I have acquired a rice-cooker which means I can set that going before an evening jog and can quickly stir-fry some veg and tofu and be eating a proper meal in 15 minutes post-run.

Of late, I have been fiendishly eating bananas out of sheer practicality, but my go-to quick satiating snack is yoghurt with cherries or frozen fruit and honey, and some kind of cereal topping.

Amy Stephens, Sports Dietitian 

My favorite food after a workout is avocado toast with a hard boiled egg and red pepper. Avocado provides a great source of healthy fats and eggs  provide high quality protein with all essential amino acids.

 

Some additional recovery food options include:

  • Granola, yogurt and fruit
  • Peanut butter, honey and banana sandwich on whole-wheat bread
  • Chocolate milk
  • Fruit smoothie made with banana, strawberries, mango, and milk. 
  • Sports beverage containing carbohydrate and protein – Skratch Horchata
  • Turkey sandwich on whole wheat bread
  • Peanut butter on crackers
  • Dried fruit and nuts
  • Graham crackers and yogurt
  • Peanut butter and apple slices

References

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29 Suppl 1:S17-27. doi: 10.1080/02640414.2011.585473. Epub 2011 Jun 9. PMID: 21660838.

Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci. 2004 Jan;22(1):15-30. doi: 10.1080/0264041031000140527. PMID: 14971430.

Burke L and Deakin V. Clinical Sports Nutrition, Third Edition.

Donaldson CM, Perry TL, Rose MC. Glycemic index and endurance performance. Int J Sport Nutr Exerc Metab. 2010 Apr;20(2):154-65. doi: 10.1123/ijsnem.20.2.154. Erratum in: Int J Sport Nutr Exerc Metab. 2011 Jun;21(3):262-4. PMID: 20479489.

Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.



HOW TO USE GELS FOR ENDURANCE ATHLETES

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How to Use Gels for Endurance Athletes

  • By Amy Stephens RDN CSSD

Gels are a compact and convenient way to deliver easily digestible carbohydrates during endurance sports like running, cycling, swimming, or triathlons. They provide quick energy to fuel your performance and help you maintain steady energy levels throughout your activity. Here’s a breakdown of the key factors to consider when selecting the best gels for your events.

During exercise, your body relies on glycogen, the stored form of carbohydrate, as a primary fuel source. After glycogen stores are depleted, your body requires additional carbohydrate fuel from gels. Here’s why gels are essential:

  • Prevent “Hitting the Wall”:

Your glycogen stores provide enough energy for about 90 minutes of continuous exercise.

After glycogen is depleted, you experience a significant drop in energy levels, often referred to as “hitting the wall.”

  • Sustain Energy Levels:

Gels provide a quick source of easily digestible carbohydrates to replenish glycogen stores and maintain steady energy.

  • Delay Fatigue:

By keeping your energy supply consistent, gels help delay the onset of fatigue, allowing you to maintain a steady pace during long endurance events.

  • Improve Performance:

A steady carbohydrate intake ensures your body has the fuel it needs for both physical and mental performance, crucial for sustaining endurance activities like marathons, triathlons, or open-water swims.

Differences Between Gels

Carbohydrate Content

Most gels contain 20–40 grams of carbohydrates, usually a mix of fructose and glucose (dextrin) for quick absorption and energy delivery.

Natural gels (e.g., maple syrup or honey) provide the same sugars from natural sources.

 

Rapid Absorption

The combination of fructose and glucose ensures faster energy uptake, helping sustain energy during prolonged exercise.

 

Easily Digestible

Gels bypass the slow digestion of solid foods, reducing the risk of gastrointestinal (GI) issues like nausea or bloating.

 

Electrolytes

Gels vary in their electrolyte content (sodium, potassium, magnesium, calcium), which are crucial for energy generation, blood pressure regulation, and muscle function.

Sodium is the most critical, as it is lost in the greatest amounts through sweat.

Always check labels to ensure the gel meets your electrolyte replacement needs.

 

Taste

Available in a wide range of flavors, from fruity to savory.

Testing different flavors can prevent palate fatigue during long events.

 

Texture

Gels vary in texture:

Aqueous (easier to swallow).

Thick, honey-like (requires more effort to ingest).

Jell-o-like (a unique option for those who prefer a different consistency).

Some newer gels are hydrated, eliminating the need to drink water when consuming them.

Additional products include chews and sports drinks that deliver carbohydrate in a different form.

 

Caffeine Content

Caffeine enhances performance by reducing perceived exertion and delaying fatigue.

Gels may contain up to 100 mg of caffeine per serving.

Recommended daily caffeine intake for performance is 3–5 mg/kg body weight.

Excessive caffeine can cause GI issues, shakiness, or heart palpitations, so it’s essential to read labels and track your intake.

 

Cost

Prices range from $1.50 to $4.50 per gel.

Frequent use during training and racing can add up over time. Consider budgeting for your endurance events.

 

Tips for Choosing the Right Gel

Match the carbohydrate and electrolyte content to your event’s duration and intensity.

Test different flavors and textures during training to find what works best.

Monitor your total caffeine intake if using caffeinated gels.

Why Are Gels Better Than Food During Exercise?

During exercise, blood flow is redirected from the digestive system to working muscles and lungs, making it harder to digest solid foods. Gels provide an advantage because:

  • They require minimal digestion, allowing energy to be absorbed and used quickly.
  • Solid foods take longer to break down, and undigested food can cause GI issues like:
    • Nausea
    • Bloating
    • Diarrhea
    • Vomiting

Gels are designed to fuel workouts efficiently and avoid these digestive problems.

When to Use Gels

Before Exercise: A gel 5–15 minutes before starting can provide an energy boost.

During Exercise:

  • Take your first gel within the first 30–45 minutes of exercise to keep up steady energy levels and prevent early fatigue.
  • Continue by taking one gel every 30–45 minutes during activities lasting longer than 60–90 minutes to sustain energy.

Avoid This Common Mistake:

  • Don’t wait too long to take your first gel. Delaying can lead to an energy deficit that’s hard to recover from, making it difficult to maintain performance.

 

The Best Ways to Carry Gels During Endurance Events

For endurance activities, carry gels in a way that’s both secure and easily accessible. Here are some effective options:




Where to Stash Gels

  1. Pockets:
    • Use the small pockets found in running shorts, tights, or jackets.
    • Many running belts or hydration packs also have gel-specific compartments.
  2. Hats or Headbands:
    • Tuck gels into the band of your hat or headband for quick access.
  3. Gloves:
    • In cold weather, stash gels inside gloves with built-in pockets or tuck them securely into the cuff.
  4. Sports Bras:
    • Many sports bras have hidden pockets ideal for storing gels during long runs.
  5. Shorts or Tights with Gel Loops:
    • Use running shorts or tights designed with loops or slots specifically for gels.
  6. Running Belts or Armbands:
    • Invest in a lightweight running belt or armband to carry multiple gels without impacting your movement.
  7. Use gels provided on the course:
    • Check the race website to see which gels will be offered and how often.
    • If you plan to use them, practice with those gels during training to ensure you can tolerate them. 
    • Take advantage of the gels provided on the course to reduce the number you need to carry. 

Practice

Test During Training: Use your long runs and tempo workouts to practice carrying and consuming gels.

Refine Your Technique: Practice opening gels on the move to avoid fumbling during the event.

Evaluate Comfort: Ensure your chosen carrying method doesn’t cause discomfort, chafing, or shifting during activity.

 

By practicing during training, you’ll develop a system that feels natural and effective, ensuring you’re well-prepared for race day.

 

Body Composition Testing: When is it Helpful and When is it Harmful?

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Body Composition Testing: When is it Helpful and When is it Harmful?

  • By Amy Stephens RDN CSSD
    Kate Cochran, Nutrition Intern, NYU Track and Field Athlete

TW: This content mentions eating disorders and body image.

Body composition testing offers a window into the intricate components that constitute our bodies. It surpasses simple weight measurements by evaluating the distribution and proportion of tissues like fat mass, muscle mass, and bone density, providing a detailed profile of physical makeup.

 

Skinfold assessment using calipers

There are a few different ways to measure body composition:

  •  Hydrostatic weighing: Measures body density by comparing a person’s weight on land to their weight submerged in water. Very accurate.
  • Air Displacement Method (Bod pod): Similar whole body measurement as hydrostatic weighing. Computer sensors determine the amount of air displaced by your body. Very accurate.
  • Skinfold assessment using calipers: Measures the thickness of skinfolds at specific sites on the body to estimate total body fat percentage. Less accurate for very lean individuals.
  • Dual-Energy X-Ray Absorptiometry (DEXA scan): Uses X-rays to differentiate among bone mass, fat mass, and lean muscle mass. Expensive and requires specialized equipment. Very accurate. 



Dual-Energy X-Ray Abroptiometry (DEXA scan)

Body fat and its impact on athletic performance

Some sports emphasize the relationship between reduced body fat levels and improved athletic performance. For the majority of athletes, physical appearance does not influence scoring or competition outcomes. Athletes who are frequently featured on social media may feel compelled to achieve a specific physique, which can result in unnecessary stress and pressure, potentially leading to eating disorders among both male and female athletes. 

It’s important to point out that each person has a genetically determined amount of body fat that is unique to them. When athletes strive to lower their body fat below their natural range, it can have adverse effects on their performance, general health, and mental well-being. This can also lead to disruptions in hormones, increased fatigue, susceptibility to injuries, and a compromised immune system. Athletic performance is influenced by a multitude of factors beyond body composition, including genetics, diet, rest, resilience, hydration, overall health, mental attitude, and more.



When Body Composition Testing Could Be Helpful

For endurance athletes, especially those prone to injuries or with low bone density, body composition testing can be valuable. Body composition and fat testing can be helpful to determine if body fat is too low to support proper functioning. It offers insights into muscle mass and overall body composition, aiding in tailored training and injury prevention strategies. 

Beneficial Scenarios for Body Composition Testing: 

  • Athletes recovering from injuries can benefit by understanding muscle and bone health to tailor rehabilitation.
  • Guidance from certified sports physiologists and sports dietitians ensures that testing results are used constructively. 
  • Ensures body fat levels are within a minimim healthy range to prevent issues like low energy availability, amenorrhea, or hormonal imbalances, especially for athletes in sports emphasizing leanness (e.g., gymnastics, running, or swimming).

When Body Composition Testing Isn’t Helpful

The introduction of mandatory body composition testing in collegiate settings has raised concerns. It can feel invasive and exacerbate body image issues, potentially leading to eating disorders among athletes. These psychological challenges can detract from performance by causing fatigue due to inadequate nutrition and increasing injury risks. Rather than focusing on achieving a specific body fat, a great way to improve performance is to focus on overall nutrition and health. Knowing your body fat percentage is just a small part of understanding athletic performance; it is not everything. 

Frequent body composition testing may not offer additional benefits for individuals already maintaining health through exercise and balanced nutrition. Collegiate and high-performing athletes, already under significant physical stress, may not need the added pressure of constant body fat monitoring, as its impact on performance is marginal compared to other training factors. 

Scenarios Where Testing Is Not Beneficial: 

○ Healthy individuals with consistent exercise and nutrition routines. 

○ Athletes susceptible to body image issues or eating disorders, where testing could worsen these conditions. 

In summary, while body composition testing can enhance training precision and injury prevention for athletes, its application should be mindful of potential psychological impacts. Prioritizing factors like hydration, sleep, and diet remains fundamental to improved performance. For those genuinely interested in understanding their body’s composition, exploring such testing can offer insightful perspectives but should be approached with consideration of individual needs and well-being.

 

Alternative Metrics Influencing Sports Performance

Several metrics influence sports performance without necessitating body composition testing:

  • Ensuring adequate macronutrient intake (fueling with carbohydrates, refueling with carbohydrates, protein, and fat). 
  • Ensuring an overall adequate intake of food to fuel training. 
  • Getting enough sleep (8-10 hours per night). 
  • Cultivating a positive mindset towards training. 
  • Maintaining proper hydration levels. 
  • Building a strong support system (coaches, teammates, family). 
  • Incorporating mental training techniques (visualization, mindfulness, goal setting). 

By focusing on these aspects, athletes can optimize performance and well-being without the potential drawbacks of intensive body composition testing. Body composition testing serves as a powerful tool in the realm of sports science, yet its implementation requires careful consideration of both physiological benefits and psychological impacts on athletes. 




References

Beestone C. Body composition testing. Science for Sport. March 1, 2024. Accessed July 8, 2024. 

https://www.scienceforsport.com/body-composition-testing/. 

Kuzma C. Body composition testing – college running programs moving away from body comp tests. Runner’s World. Accessed July 19, 2024. https://www.runnersworld.com/news/a42437488/body-composition-testing-colleg e-programs/. 

Mathisen TF, Ackland T, Burke LM, et al Best practice recommendations for body composition considerations in sport to reduce health and performance risks: a critical review, original survey and expert opinion by a subgroup of the IOC consensus on Relative Energy Deficiency in Sport (REDs) British Journal of Sports Medicine 2023;57:1148-1160. https://bjsm.bmj.com/content/57/17/1148 

Strout E. Why top NCAA triathlon coaches won’t use body composition testing. Triathlete. January 5, 2023. Accessed July 8, 2024. https://www.triathlete.com/culture/news/why-top-ncaa-triathlon-coaches-wont-use -body-compos ition-testing/. 

Body composition: UC Davis Sports Medicine: UC Davis health. Body Composition | UC Davis Sports Medicine |UC Davis Health. Accessed July 19, 2024.




EATING DISORDER OR RED-S? THE KEY DIFFERENCES​

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Eating Disorder or RED-S? The Key Differences

  • By Amy Stephens RDN CSSD
    Kate Cochran, Nutrition Intern

TW: This content mentions eating disorders and body image.

Eating disorders are mental health conditions, whereas RED-S (Relative Energy Deficiency in Sport) is a physiological state caused by an energy imbalance. However, these conditions can overlap. For instance, an athlete with an eating disorder may develop RED-S due to intentional caloric restriction. An athlete experiencing RED-S without an eating disorder may adjust their food intake to meet energy needs once under-fueling is recognized. In contrast, individuals with eating disorders may find increasing calorie intake more difficult, often requiring support from a medical team.

The main difference between an eating disorder and Relative Energy Deficiency in Sport (RED-S) lies in their definitions, causes, and impacts, although they can overlap in certain cases. Here’s a breakdown:

Eating Disorder

  • Definition: A mental health condition characterized by disordered eating behaviors and thoughts, such as extreme restriction, binge eating, purging, or obsessive food-related control.
  • Examples: Anorexia nervosa, bulimia nervosa, binge eating disorder, avoidant/restrictive food intake disorder (ARFID).
  • Cause: Psychological factors (low self-esteem, perfectionism, trauma), social influences (media, societal pressure), or biological predispositions.
  • Impact: Affects overall health, including physical, emotional, and social well-being.

Treatment Focus: Psychological therapy, nutrition rehabilitation, and medical stabilization.

Relative Energy Deficiency in Sport (RED-S)

  • Definition: A syndrome caused by insufficient energy intake relative to the energy expenditure required for optimal health and performance, often seen in athletes.
  • Cause: Unintentional (due to misunderstanding energy needs or increased training load) or intentional (associated with disordered eating behaviors).
  • Impact:
    • Affects multiple body systems (e.g., reproductive, bone, digestive, cardiovascular, and immune systems).
    • Can lead to decreased performance, delayed recovery, and increased risk of injuries.
    • Symptoms include menstrual dysfunction, low testosterone in males, fatigue, and impaired concentration.

Treatment Focus: Restoring energy balance through increased caloric intake, reducing training loads, and addressing any disordered eating patterns.

Key Distinction

While eating disorders are mental health conditions, RED-S is a physiological state caused by an energy imbalance. However, the two can coexist. For example, an athlete with an eating disorder may develop RED-S due to intentional caloric restriction. Once under-fueling is identified, an athlete with RED-S will readily increase food intake to match energy expenditure. For an individual with an eating disorder, the addition of calories will be more challenging and may require treatment by a medical team. If nutrition requirements cannot be met, pausing or reducing exercise may be helpful to achieve a positive energy balance.

Addressing either condition requires a multidisciplinary approach involving dietitians, mental health professionals, and medical experts.




Guide to Carb Loading for a Marathon

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Guide to carb loading for a marathon

  • By Amy Stephens RDN CSSD
    Sports Nutritionist NYC

Plan, Prepare, and Prioritize Your Nutrition

 

Especially during taper week, it’s crucial to stay organized and mindful of your diet, particularly if you’re balancing a busy schedule. Even though we’re running less in the taper, nutrition is just as important as our bodies absorb all the training we’ve put in during our training cycle.

The Importance of a Successful Carbohydrate Loading

 

A well-executed taper can improve performance by 2-3% (as noted by Hawley), but it may also cause anxiety as you decrease your workload and question your readiness. Workouts get shorter, and hunger levels fluctuate, leading to self-doubt. However, trust the process—this reduction in intensity helps your muscles recover and adapt, restoring glycogen to maximum capacity. The greater the amount of glycogen present in your body, the greater your body’s capacity to run faster for a longer period. Fully stocked glycogen stores can significantly enhance your ability to endure the 26.2-mile journey and potentially boost your performance.

As I tapered for my first marathon, focusing on carbohydrates was key. I relied on foods like bagels, oatmeal, pasta, dried fruits, and sports drinks in the week leading up to race day. When I hit the 20-mile mark and still felt strong, I knew my fueling strategy had worked, helping me finish with an Olympic Trials qualifying time. 

 

– Katy Kunc, Professional runner and Olympic Trials Qualifier 2022

 

 

Photo: IG @runninphotog

What is carbohydrate loading?

 

Carbohydrate loading represents the final phase of your marathon training plan. Over the course of a marathon training cycle, you train your body to adapt to running longer distances. Those longer distances are fueled by glucose from carbohydrates, which your body breaks down to provide energy to your working muscles. This glucose is stored within the body as glycogen and serves as the primary fuel source during a marathon and especially during the last few miles of your race. Achieving effective carbohydrate loading involves consuming ample carbohydrate-rich meals in the days leading up to your race to ensure your glycogen stores are at their maximum capacity. This requires careful attention to meal planning and food preparation as the race day approaches. This can be anxiety producing, especially as you must continue eating  while logging fewer miles.

What are the benefits of carbohydrate loading?

Carbohydrate loading allows the body to maximize adaptations, fully restore glycogen levels, and boost overall performance. By prioritizing these factors, athletes can enhance their endurance, ensure glycogen stores are at their highest, and effectively power through the final 10k of a 26.2-mile marathon. It is normal to gain weight during this period of the training cycle. Change in weight when carb loading: 

  • A shift in your body weight is probably a result of rising glycogen levels. Because glycogen retains water, you may observe a minor uptick in your body weight. 
  • Have confidence in your fitness level. A change in weight is not an indication of a decrease in physical activity. 
  • As you get closer to race day, you will be eating more carbohydrates than you’re used to and exercising less. It’s okay for your body to feel different. 
  • Even if you’re not trying to gain fitness, your body is still working to retain muscle which is heavy.
  • Instead of thinking about numbers and weight, think about which nutrients are important to crush your 26.2.

What should you eat during race week?

  • As the week progresses, steadily increase the amount of carbohydrates in your diet. 
  • It’s essential to stick to the foods you usually eat but increase the carbohydrate portion in each meal. There’s no need to change the types of foods in your regular diet. There’s less of an emphasis on post-run refueling because your runs are less demanding. 
  • Consume a carbohydrate-rich diet to fully replenish glycogen stores. Research suggests a guideline of 4-5 grams of carbs per pound of body weight daily. For a 150-pound individual, that equates to around 600 grams of carbohydrates. However, if your usual diet is low in carbs, suddenly increasing carb intake may lead to bloating, distention, and sluggishness. Include: bread, pasta, rice, potatoes, oats, cereals, fruit, beans, and lentils. 
  • It’s okay to gain a couple of pounds this week. Carbohydrates hold on to water which can increase your weight but give you an extra edge when racing 26.2. Each gram of glycogen holds 3 grams of water (Fernandez). 
  • Eat every 3-4 hours to maintain adequate glycogen levels. This can consist of small meals throughout the day or three meals along with three snacks. Doing so will promote tissue repair, maximize muscle strength, and

Race week meal ideas:

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Breakfast

Eggs with potatoes and toast

Granola bowl with fruit and yogurt

Smoothie – recipes

Toast with peanut butter and banana

Frozen waffles with fruit and syrup

French toast and side of yogurt

Oatmeal with nut butter and fruit

Baked banana oats with fruit

Toast with avocado and hemp seeds

Cinnamon raisin bagel with almond butter or peanut butter

 

Lunch

Wrap with hummus or turkey

Quesadilla 

Burrito bowl

Smoothie and bagel

Pasta with protein

Rice bowl with protein and vegetables

Snack ideas

Bars – cliff, kind, Rx

Toast with peanut butter and banana

Toast with nutella

Crackers with peanut butter

Yogurt with fruit

Tortilla chips with hummus

Rice cake with peanut butter and banana

Trail mix

Fruit or dried fruit

Popcorn

Energy bites – recipes

Dinner 

Grilled salmon or chicken with baked potato + fruit

Sushi

Pasta

Rice and beans

Burrito

Soba noodles 

Chicken or tofu fried rice

Burger (veggie, beef, turkey) on bun with baked potato

Stuffed baked potato (white or sweet potato) topped with yogurt

How do you eat if you’re traveling for a race?

When traveling for the marathon, pack these essentials: 

  • Energy bars (Cliff, Rx, etc.) 
  • Fruits like bananas 
  • Peanut butter for quick snacks 
  • Crackers and pretzels 
  • Favorite breakfast foods (bagels, oatmeal) 
  • Hydration options (water, Gatorade, electrolytes)

 

Book dinner reservations in advance, aiming for places that offer pasta, rice, or potatoes, like Italian, Chinese, or American bistro-style restaurants. A solid meal the night before the marathon can significantly impact your performance.

 

What should you eat the night before a marathon?

  • Aim to eat dinner early so you have plenty of time to digest. 
  • Try to eat familiar foods that you’ve had in the past. 
  • If you are prone to reflux, avoid common irritants such as tomato sauce, fatty foods, dairy or spicy foods. 

Early Dinner 

Pasta, rice, potatoes, bread with protein 

Bedtime Snack 

Salty crackers like pretzels or saltines



 

What should you eat on race day?

3- 4 Hours Before Race 

Have a carb-rich meal with some protein, such as a bagel with peanut butter and a banana, or oatmeal with fruit. 

2-3 Hours Before 

Consume a smaller meal (~100g carbs), like a bagel and banana or a Cliff bar with fruit. 

1 Hour Before 

A small snack like a piece of fruit or a Honey Stinger waffle. 

15 Minutes Before (optional) 

Take a gel, chew, or liquid carb source. 

Trust in your preparation, nutrition, and tapering process—these final adjustments will help you feel strong and ready on race day. 

By following these guidelines for carbohydrate loading and tapering, you can optimize your nutrition and readiness for marathon day. Have a great race!

References

Fernández-Elías VE, Ortega JF, Nelson RK, Mora-Rodriguez R. Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans. Eur J Appl Physiol. 2015 Sep;115(9):1919-26. doi: 10.1007/s00421-015-3175-z. Epub 2015 Apr 25. PMID: 25911631.

Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Carbohydrate-loading and exercise performance. An update. Sports Med. 1997 Aug;24(2):73-81. doi: 10.2165/00007256-199724020-00001. PMID: 9291549.

Sherman WM, Costill DL, Fink WJ,Miller JM. Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. Int J Sports Med 1981;2(2):114-8.

Stellingwerff T, Cox GR. Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Appl Physiol Nutr Metab. 2014 Sep;39(9):998-1011. doi: 10.1139/apnm-2014-0027. Epub 2014 Mar 25. PMID: 24951297.

Stellingwerf T. Case study: Nutrition and training periodization in three elite marathon runners. Int J Sport Nutr Exerc Metab. 2012 Oct;22(5):392-400. doi: 10.1123/ijsnem.22.5.392. PMID: 23011657.



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Amy Stephens, MS, RDn, CSSD, CEDS

Licensed dietiTian

specializing in sports nutrition and eating disorders

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