It Took Me Five Years to Realize Nutrition Matters!

NYRR Contributors Circle member Victoria Fortune will run the Tokyo Marathon on March 2 and is sharing her story leading up to race day.

Nutrition while marathon training...Does it really make a difference? The answer is YES!

Why it took me four marathons to figure this out is beyond me, but here we are. I’m a work in progress.

Let’s get into it. Last year, I ran the TCS New York City Marathon. It was my fourth marathon overall, and my third time running New York. I trained with a fantastic group, but struggled with my nutrition. I found myself feeling fatigue during speed runs, cramping during long runs, and not sleeping so well.

It took a physically painful marathon experience for me to realize that perhaps the discomfort I was feeling throughout the season and on race day had something to do with my nutrition plan. Lo and behold, I was right. After a few doctors and physical therapy visits, I decided to start working with a nutritionist.

A week out from the Tokyo Marathon, and I can confidently say nutrition makes a HUGE difference.

I sat down with my nutritionist Farah Khan, MS, RD, CDN to help answer some of the lingering questions I’ve had throughout this process. I hope our conversation helps others who are preparing to train for a marathon. Don’t make the same mistakes I did (four times) and not take your nutrition seriously.

Victoria: Why is nutrition important when training for a marathon?

Farah: Training for a marathon requires a lot of fuel! Not just for the volume of running but also for recovery and managing all our other responsibilities and activities. The amount, quality, and type of fuel makes a significant difference to performance, recovery, and injury risk, not to mention maintaining a healthy immune system. Inadequate and imbalanced nutrient intake can and likely will have a negative impact on training, performance, and recovery, as well as energy levels throughout the training cycle.

Victoria: What should runners consider when deciding on when and how much they should fuel during a training run?

My nutritionist taught me to fuel myself better during long runs and it made a big difference.

Farah: Several factors need to be considered. Fueling for a training run doesn’t just happen during the run, but also includes meals the day and night prior, the morning of, and recovery nutrition after the run. In addition, we need to consider the duration and intensity of the run and the runner’s individual needs. Easily digested carbohydrates are going to be of primary importance before/during, and protein, as well as carbohydrates, for recovery after.

The amounts of protein and carbohydrate will differ for each individual. During a run, sports nutrition recommendations are 30–60 grams of carbohydrate per hour for any endurance activity over an hour and up to 2.5 hours. That recommendation increases to up to 90 grams per hour for activities over 2.5 hours.

I took more gels and chews during my training runs than I had during previous training cycles.

Victoria: What is the suggested amount of water I should be drinking daily while training for a marathon?

Farah: On a daily basis, this will really vary and depend on the runner’s daily needs and other activities. During a longer run, or any run on warm days, general recommendations are for 13–27 ounces per hour depending on the athlete's size, sweat rate, and the temperature. Warmer environments, larger-built athletes, those who are “heavy sweaters” and/or training at higher altitudes may need additional amounts. Runners should also remember to hydrate before and after runs, especially in warmer conditions.

We also need to remember that plain water is not going to be enough, especially when there is a large amount of sweat loss and/or in warmer conditions. We have to replenish sodium as well, and drinking ONLY plain water during long runs can be dangerous as it can dilute sodium levels and increase the risk of hyponatremia (low sodium in the blood). Sodium helps us retain water and stay hydrated, and is also crucial for muscle contractions and fluid balance. Runners should consume fluids with electrolytes (such as sports drinks and hydration mixes) before, during, and after runs. Larger-built runners and heavier sweaters may need additional sodium to replace heavy losses. A rule of thumb for daily needs is to check the color of your pee. It should be a very pale yellow to almost clear when you are adequately hydrated.

Victoria: What does it indicate when my face is salty after a long run?

Farah: You might be a salty sweater! If you see white residue on your face and/or clothes after runs, that is salt. You should be consuming a sports drink or water with an electrolyte mix before, during, and after your runs. After runs, you can also consume salty foods such as pretzels or a salt bagel as part of your recovery meal to help replenish the sodium and retain fluids for hydration.

Victoria: Why is it important to fuel immediately after a workout?

I learned how to fuel properly before and after my runs. This greatly helped my recovery.

Farah: Fueling soon after a workout with carbohydrate and some protein can help you recover faster and replenish depleted glycogen (carb stores in muscles and liver) earlier. Consuming adequate nutrients (especially carbs and protein) the rest of the day matters as well of course, but refueling earlier enables you to take advantage of the fact that your muscles are more sensitive to carbohydrate and protein uptake soon after exercise. It’s a great mechanism for rapid recovery—so let’s use it! You also feel so much better the rest of the day when you refuel earlier.

Victoria: How can I ensure I am getting enough protein post-run/workout?

Farah: Again, the exact amounts will differ for each individual and the duration of the run or workout. For longer runs (over an hour), consuming 15–25 grams after a workout, as well as 1–1.5 grams per kilogram of body weight (g/kg) of carbohydrate, may be adequate for recovery. However, the rest of the day matters as well for recovery, as it is still important to meet your daily needs for carbs, proteins, and fats. Active individuals need between 1.2–2 grams per kilogram of body weight (g/kg) of protein per day. The exact amount will vary for each individual and other factors such as overall training needs, health, and injury status.

A good rule of thumb would be to include protein at each meal and most snacks to meet daily requirements for training and recovery. I would recommend runners work with a sports nutritionist to figure out individual needs for energy, protein, and carbs.

Victoria: When runners feel fatigue during the marathon, what are some possible reasons why?

Farah: Underfueling, inadequate hydration, muscle fatigue, inadequate sleep—many factors can contribute to fatigue.

Victoria: What are some optimal pre-race fueling strategies?

Farah: Nothing new pre-race to avoid upsetting your stomach. Do not race on empty! Carbs will enhance your performance so don’t short-change yourself. For a marathon we start pre-race fueling with carb loading 3 days prior. The morning of a longer event such as a marathon, you’ll want to fuel at least 1–4 hours prior with 1–4 grams per kilogram of body weight (g/kg) of carbohydrate. 4 grams per kilogram of body weight (g/kg) 4 hours out is a lot and may not be appropriate for everyone, so I would strongly recommend working with a sports nutritionist to determine what is appropriate for you.

An hour before you’ll want to top off with simple carbohydrates, and then for those who are racing or pushing the pace, another 20–24g 15 minutes prior (e.g. with a gel) can be helpful. Again, this is something that’s important to individualize as we cannot take “textbook” recommendations and apply them to everyone!

Victoria: How often should I be taking in calories during the marathon?

Farah: Most runners would benefit from fueling every 30–35 minutes with a gel or serving of chews and sports drinks in between for additional fuel, or every 5K if they are racing. However during the later stages of a marathon (e.g. after 13–15 miles), many runners may need to fuel more frequently as they will have depleted some stored glycogen.

Victoria: How can I manage an upset stomach while running?

Farah: We recommend nothing new on race day, and solidifying your racing needs in advance. Part of marathon training also means training your gut to be able to handle fuel (carbohydrate) to avoid any stomach upset on the day of. If you do end up with an upset stomach, take a potty break and then see if some solid food like a banana can help settle it.

Victoria: When should I start carb-loading before the marathon?

Farah: Three days prior. Textbook recommendations are 8–10 grams per kilogram of body weight (g/kg) per day for carb loading and that is a lot of carbohydrate! That amount may not be necessary or appropriate for everyone so I recommend working with a sports nutritionist to figure out what’s appropriate for you, and how to map it out to avoid feeling overwhelmed.

Victoria: Well, thank you so much for your guidance throughout this training cycle. I’ve noticed a tremendous difference in how I feel this marathon season in comparison to last. I credit being disciplined and following your expertise for that.  

Farah: You got this, Victoria. 

I’m a more confident runner after working with Farah. Having a nutrition plan in place has made for more efficient runs and optimal recovery. I don’t wake up feeling aches and pains nor do I feel fatigue during any runs.

If you’re struggling with your nutrition, I highly suggest working with a nutritionist that supports your needs. I would also suggest asking if they take insurance. Farah accepting my insurance was a game changer for me.

Good luck out there!

Learn more about Farah's work at fzknutrition.com.

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