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Pre-run Nutrition

2 days prior to long runs:

1. Change your macronutrient intake from 50% carbs, 30% protein, and 20% fat to 60% carbs, 20% protein, 20% fat.
2. No more than approximately 15 grams of protein per meal.
3. Avoid red meats or well-done meats.
4. Eat 5-6 smaller meals during the day (basically about every 3 hours).
5. Drink 16 ounces of filtered water upon waking. Drink close to 80 to 100 ounces of water for the day.
6. Avoid soda and alcohol.
7. Limit coffee/caffeine to 1 cup.
8. Avoid high fat and processed food (junk food, fast food, etc.)
9. Add 1/8 of a teaspoon of Mediterranean sea salt to a small glass of water and drink twice per day.

1 day prior to long runs:

1. Change your macronutrient intake from 60% carbs, 20% protein, and 20% fat to 70% carbs, 15% protein, 15% fat.
2. No more than 15-20 grams of protein per meal. 15 grams for smaller individuals.
3. No red meats or well-done meats.
4. For carbs, all fruits are ok, but limit vegetables and higher fiber grains (bran, oats, etc.). Whole wheat pasta, potatoes (esp. sweet potatoes), and brown rice are good choices.
5. Eat 5-6 smaller meals during the day (basically about every 3 hours).
6. Drink 16 ounces of filtered water upon waking. Drink close to 80 to 100 ounces of water for the day.
7. Avoid soda and alcohol.
8. Limit coffee/caffeine to 1 cup.
9. Avoid high fat and processed food (junk food, fast food, fried food, etc.)
10. Add 1/8 of a teaspoon of Mediterranean sea salt to a small glass of water and drink twice per day.

Morning of long runs:

1. Drink 16 ounces of water upon waking.
2. Drink a small whey protein shake (approximately 15-20 grams of protein). Avoid ones with high processed sugar. Eat several pieces of high glycemic, low fiber fruits (bananas, melons, etc.). This should be eaten approximately I hour to 90 minutes prior to start of run.
3. Drink a small glass of water with 1/8 teaspoon of sea salt.

Within 15-30 minutes following run:

1. Drink a whey protein shake (approximately 25 to 50 grams of protein).
2. Eat several pieces of high glycemic fruits.
3. Drink a small glass of water with 1/8 teaspoon of sea salt.