FoodGuide neu

mmsports

FoodGuide neu

FOOD GUIDE FOR MARATHONERS

ABOUT THE BOOK

In Nancy Clark’s Food Guide for

Marathoners, you’ll learn to

• Effectively balance carbohydrates,

protein and fat into your diet

• Choose the best snacks for before,

during and after long runs

• Lose weight and have energy to exercise

• Carbohydrate load for a marathon

• Complete the entire marathon with

energy to spare

“Nancy Clark’s Food Guide for Marathoners is perfect for athletes like me, an

inexperienced, adult-onset marathoner. Nancy understands that marathoners

come in all sizes and shapes. She understands their struggles with managing

time, making meals, and choosing healthful foods in fast-food America.

Whether this is your first week as a marathoner or you’re putting the finishing

touches on your training diet, Nancy Clark speaks your language.”

ABOUT THE AUTHOR

John “the Penguin” Bingham, Columnist, Runner’s World

Author of the best-selling Nancy Clark’s Sports Nutrition Guidebook, Nancy

Clark, MS, RD, based in the Boston area, has been referred to as one

of America’s leading sports nutritionists. Clark’s private practice is at

Healthworks Fitness Center in Chestnut Hill, MA, where she counsels both

casual exercisers and competitive athletes. As a registered dietitian with

additional training in exercise physiology, Clark is board certified as a

specialist in sports dietetics. She is a Fellow of both the American Dietetic

Association and the American College of Sports Medicine.

Nancy Clark wrote this book from her passion for teaching everyday

champions how to use food to help them achieve their marathon goals. She

combines her personal experiences and professional expertise to teach you

how to eat well and enhance your energy. You’ll learn what, when, and how

to eat so you’ll enjoy not only the process of training for the marathon but

also participating in the marathon itself – with energy to spare.

ISBN: 978-1-84126-206-2

$ 16.95 US/£ 12.95/$ 24.95 CDN

www.m-m-sports.com


Nancy Clark’s Food Guide for Marathoners


Nancy Clark’s

Food Guide for Marathoners

Tips for Everyday Champions

Meyer & Meyer Sport


DEDICATION

I dedicate this book to the marathoners who give of their time and energy to

raise money for important causes; they help make the world a better place.

May the information in this book help these everyday champions enjoy high

energy, good health and “smooth running” throughout their training and the

marathon itself.

British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Nancy Clark’s Food Guide for Marathoners

Oxford: Meyer & Meyer Sport (UK) Ltd., 2007

ISBN 978-1-84126-206-2

All rights reserved, especially the right to copy and distribute,

including the translation rights. No part of this work may be reproduced—

including by photocopy, microfilm or any other means—

processed, stored electronically, copied or distributed in any form whatsoever

without the written permission of the publisher.

© 2007 by Meyer & Meyer Sport (UK) Ltd.

3rd Edition 2010

Aachen, Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis,

Maidenhead, Olten (CH), Singapore, Toronto

Member of the World

Sports Publishers' Association (WSPA)

www.w-s-p-a.org

Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany

ISBN 978-1-84126-206-2

E-Mail: info@m-m-sports.com

www.m-m-sports.com


Contents

Foreword. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Section I. Everyday Eating for Marathoners

1.. . . Day-to-Day Eating for Health and High Energy . . . . . . . . . . . . . . . . . . . . . . 9

2. . . Breakfast: The Meal of Champions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

3. . . How to Manage Lunch, Snacks, and Dinner . . . . . . . . . . . . . . . . . . . . . . . 29

4. . . Vitamins and Supplements for Marathoners . . . . . . . . . . . . . . . . . . . . . . . 41

Section II. Balancing Carbs, Protein, Fats, and Fluids

5. . . Carbohydrate Confusion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

6. . . Protein for Marathoners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

7.. . . Fats and Your Sports Diet. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67

8. . . Water and Sports Drinks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75

Section III. Fueling Long Walks and Runs

9. . . Fueling Before You Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81

10.. . Foods and Fluids During Long Walks and Runs. . . . . . . . . . . . . . . . . . . . . 89

11. . . Recovering from Exhaustive Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97

12.. . Marathon Week: Nutrition Preparations . . . . . . . . . . . . . . . . . . . . . . . . . 105

13.. . Tips for the Traveling Marathoner . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115

Section IV. Weight and Marathoners

14.. . Calculating Your Calorie Needs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121

15.. . Weight Reduction for Marathoners . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127

16.. . Dieting Gone Awry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137

17. . . How to Gain Weight Healthfully . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145

Afterword. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149

Additional Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 150

Recommended Books. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 151

Internet Resources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152

Selected References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153

Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155

Photo & Illustration Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 168

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