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Nutrition Strategies for the Marathon - Journal

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Nutrition Strategies for the Marathon - Journal

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Marathon Runners Handbook - Bruce Fordyce with Marielle Renssen 

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Marathon Runners Handbook - Bruce Fordyce with Marielle Renssen 

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a youtube video which compares the sports drinks are https://www.youtube.com/watch?v=m8wOpghmX3I

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Jackson Yates                                                                                                                                                    Task 1: At least 24 hours before a race, eat foods that are a normal part of your diet and with which you are familiar with. Stay away from any foods you know could upset your digestive system. If you suffer from bowel problems, avoid high-fibre foods that contain a lot of roughage such as bran cereals, beans, and so on, note that broccoli creates gas in the stomach. You should eat meals with foods such as bread, pasta, or potatoes in them, also, carbohydrate-rich foods are good to ingest the morning of the race, such as, raisins, bananas, bagels (which contain highly refined flour), and carbo-loaded sports drinks. In the morning you should eat porridge as it is a slow energy burner, for dinner you should have a meal high in protein. A pre-run meal typically would be a meal high in carbohydrates (80% of your meal) in order to produce a high amount of energy for when running the marathon. Snacks throughout would be taking a power gel every 45 minutes, as it gives you an instant sugar rush. Also, throughout the race you should drink 8oz of a sports drink every 15-20 minutes, adding up to roughly 48oz overall if you run for 2hours. it is done in stages of 20 minutes in order to avoid storing too much and feeling heavy whilst running. As a post run meal/snack, you should eat a sugary snack of your preference, something like a power bar or chocolate milk. 

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Jackson Yates                                                                                                                                                    Task 1: At least 24 hours before a race, eat foods that are a normal part of your diet and with which you are familiar with. Stay away from any foods you know could upset your digestive system. If you suffer from bowel problems, avoid high-fibre foods that contain a lot of roughage such as bran cereals, beans, and so on, note that broccoli creates gas in the stomach. You should eat meals with foods such as bread, pasta, or potatoes in them, also, carbohydrate-rich foods are good to ingest the morning of the race, such as, raisins, bananas, bagels (which contain highly refined flour), and carbo-loaded sports drinks. In the morning you should eat porridge as it is a slow energy burner, for dinner you should have a meal high in protein. A pre-run meal typically would be a meal high in carbohydrates (80% of your meal) in order to produce a high amount of energy for when running the marathon. Snacks throughout would be taking a power gel every 45 minutes, as it gives you an instant sugar rush. Also, throughout the race you should drink 8oz of a sports drink every 15-20 minutes, adding up to roughly 48oz overall if you run for 2hours. it is done in stages of 20 minutes in order to avoid storing too much and feeling heavy whilst running. As a post run meal/snack, you should eat a sugary snack of your preference, something like a power bar or chocolate milk. 

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Task 3
1 drink that could be consumed during a race could be Powerade. Another drink would be Gatorade, and the third drink would be Lucozade.

Lucozade
Lucozade sport body fuel Orange
Nutritional facts: body fuel orange 500 mL has 140 calories, 18 grams of sugar, and a total of 0 grams of fat.
Energy:  Lucozade orange has 500ml, and gives 585 kj of energy. Around 898 kj are lost during 30mins of football.

Powerade
Powerade Orange

Nutritional Information: Powerade orange 500 mL, and has 106 calories, 18 grams of sugar and a total of 0 grams of fats.

Energy:  PowerAde gives out 670 kj worth of energy.

Gatorade
Gatorade lemon lime

Nutritional Information:Gatorade lemon-lime 500 mL. it has 120 calories and 31 grams of sugar. and has a total of 0 grams of fat.

Energy: Gatorade has 500ml in the avaeage bottle, and gives out 510 kj worth of energy.

Overall
Nutritional Information: Powerade wins because it has the least calories, and the joint least ampunt of sugar, so it is the most healthy.

Energy: Powerade wins because it gives out the most energy than any other of the drinks that I have compared.

website I got this from: http://footballnstuf.blogspot.co.uk/2011/04/lucozade-vs-powerade-vs-gatorade.html

There are some important and significant differences between energy drinks and sports drinks which you should be aware of when making a decision about what is best to drink to enhance your performance.

Sports drinks are beverages formulated specifically for use during exercise to enhance performance.

Examples: Lucozade Sport, Gatorade, Powerade, Aquarius

Sports drinks provide optimum energy supply to working muscles whilst minimising the risk of stomach discomfort

Sports drinks are designed to increase performance, replace electrolyte loss and prevent dehydration

The website i got this infomation from is http://awordonnutrition.com/sepost/energy-drinks-the-good-the-bad-and-the-ugly/?type=article

Both Powerade and Gatorade beverages contain carbohydrates in the form of sugar that replenishes energy during or after a workout.  Gatorade and Powerade brands each contain 21 grams of sugar per 12-fluid-ounce serving, making them easily digestible nutrients. The type of sugar in each drink differs, however. Gatorade contains sucrose, also known as table sugar, another simple sugar compound, while Powerade’s sugar content comes from high-fructose corn syrup. Studies have not definitively shown that one sugar is better than the other during a workout, but high-fructose corn syrup is associated with health risks such as increased abdominal fat when consumed in excessive quantities.

In addition to providing carbohydrates, both sports drinks contain vitamins, minerals and electrolytes designed to maintain healthy muscular responses and energy distribution. Sodium and potassium are essential electrolytes that maintain water distribution in the body but are lost through sweat during exercise.
Gatorade contains 160 milligrams of sodium and 45 milligrams of potassium, where as Powerade contains 150 milligrams of sodium and 35 milligrams of potassium. By comparison, Gatorade is slightly superior at replacing lost electrolytes.
Both Powerade and Gatorade have a wide range of specialty flavors and mixtures. For instance, Gatorade features low-calorie beverages with only 7 grams of sugar per serving, as well as special drinks for endurance athletes with 300 milligrams of sodium and 140 milligrams of potassium. Powerade features beverages that have zero calories and that offer electrolytes and vitamins but zero grams of sugar.

Gatorade and Powerade have equal carbohydrate content and nearly equal electrolyte content, although Powerade has a slightly higher vitamin content. If you are running marathon distances or if you require fewer grams of sugar during exercise, Gatorade’s specialty beverages are likely the best choices. Do note, however, that electrolyte replacement drinks are intended for athletes losing large amounts of sweat over a period of hours. Most casual athletes and recreational exercisers perform best with water as the hydrating liquid of choice.

https://www.livestrong.com/article/176398-powerade-vs-gatorade/

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task 2- if you eat carbs before a race it provides slow burning energy from the fibre molecules inside the carbs. this will benefit you in the race as you will have a higher level of energy which will allow you to carry on running for a longer time. Unlike fat and protein, carbohydrate is not used structurally in the body. Instead, it serves almost exclusively to supply cells with the energy they need to carry out important functions such as muscle work. Fat and protein can supply energy as well, but carbohydrate does so far more rapidly, making it the body’s go-to fuel for intense activity.

Every meal is important, but no meal is more important than the one before a race. Choosing the wrong foods, eating too much or too little, or eating at the wrong time can affect your performance and possibly ruin your race. Eating the right pre-race meal at the right time ensures that all your hard training doesn't go to waste. 80 percentage of your calories in your pre-meal should from carbohydartes.

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1. Explain the food and drink a marathon runner should consume in the 24 hours before the race
2. Explain how this will benefit their performance during the race
3. Research 3 types of drinks/brands (e.g. Lucozade) that could be consumed during the race, compare them and rank them in order of suitability to the athlete (1=the best).