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UC San Diego Experts provide tips for San Diego Rock N’ Roll Marathoners
As San Diegans get ready and set to run the Rock N’ Roll Marathon this Sunday, June 5, UC San Diego cardiology and sports medicine experts offer these health and safety tips for runners of all ages, from 12 to 80 plus.
Before the Race
Before the race: Drink plenty of fluids so that you enter the race well-hydrated. What you eat the night before and the morning of the race should be familiar, comforting food that is typical of your usual pre-running meals. For dinner, enjoy a high carbohydrate meal with some protein, such as pasta, thick-crust light-cheese pizza, rice and beans, rice and veggies, or lentils. Your morning meal should be low in fat, include a carbohydrate and protein, and be eaten at least an hour before start time. The purpose of the meal is to provide enough blood glucose to keep you alert, as well as fuel your muscles in the beginning of the race. Good breakfast choices are:
During the race: With any endurance event longer than 90 minutes, an athlete will benefit from carbohydrate ingested intermittently. You can increase your stamina by consuming 100-300 calories/hour during the marathon. Snacks should be made of easy-to-carry, easy-to-eat carbohydrates. These foods should have a high glycemic index, which means they will be absorbed quickly to provide energy. Examples are sports drinks, orange segments, bananas, energy bars, sports gels or other similar products.
After the race: Refuel muscle glycogen immediately after the race, preferably within the first 15 minutes. There is a two to four hour window of opportunity where muscles will refuel maximally. Drink and eat carbohydrates like juice, yogurt, fruit, bagels, pretzels or have a high carb meal. And rehydrate.
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