Nutrition for a Half Marathon: Fueling for Performance

Whether it’s your first half marathon or your 10th: Whether you’re aiming for a PR or running for fun, proper nutrition is key to sustaining energy, optimizing performance, and ensuring good recovery. This guide covers everything you need to know about fueling before, during, and after your race, along with common mistakes to avoid.

BEST foods to eat after a workout – tips from the Martin Coaching Team

Foods consumed after a workout will impact recovery and sports performance.

We asked the Martin coaching team about which foods they eat after a workout and it was no surprise that we received great responses instantly. At the elite level, nutrition is dialed in and the athletes know which foods to grab after a tough workout to promote recovery.

HOW TO USE GELS FOR ENDURANCE ATHLETES

Gels are a compact and convenient way to deliver easily digestible carbohydrates during endurance sports like running, cycling, swimming, or triathlons. They provide quick energy to fuel your performance and help you maintain steady energy levels throughout your activity. Here’s a breakdown of the key factors to consider when selecting the best gels for your events.

Body Composition Testing: When is it Helpful and When is it Harmful?

TW: This content mentions eating disorders and body image.
Body composition testing offers a window into the intricate components that constitute our bodies. It surpasses simple weight measurements by evaluating the distribution and proportion of tissues like fat mass, muscle mass, and bone density, providing a detailed profile of physical makeup.

EATING DISORDER OR RED-S? THE KEY DIFFERENCES​

TW: This content mentions eating disorders and body image.
Eating disorders are mental health conditions, whereas RED-S (Relative Energy Deficiency in Sport) is a physiological state caused by an energy imbalance. However, these conditions can overlap.

Don’t Wait: Understanding Relative Energy Deficiency in Sport (RED-S) and Low Energy Availability (LEA)

By Kate Cochran, Nutrition Intern, NYU Track and Field​

When I first learned about low energy availability (LEA) and relative energy deficiency in sport (RED-S) at twenty-one, I was four years deep into my distance running journey. It was while reading “How She Did It” by renowned female distance athletes Molly Huddle and Sara Slattery, both esteemed Olympians themselves, where I first learned about the syndrome. It was something I wish I knew when I began running at sixteen. I firmly believe it’s essential for every female athlete to familiarize themselves with RED-S early on, considering its potential impact on their athletic path.

Optimizing Performance: Nutrition Strategies for a Soccer Game

Soccer is an endurance sport that requires a steady supply of nutrients. Optimizing energy levels and performance involves special attention to fueling strategies before, during and after training and competing. In order to keep up with high energy and fluid requirements, special attention needs to focus on practices, games and tournaments.

INJURY PREVENTION FOR MARATHON RUNNERS​

Brendan Martin, physical therapist and elite runner discusses important tips to prevent injuries at the start of marathon training.

Refueling After a Workout When You’re Not Hungry

Eating after a workout is important to optimize recovery, performance and overall health. Eating within one hour after a workout enhances recovery. This period of time is known as the glycogen window, during which nutrients are maximally absorbed into the body. Over the next 6-12 hours, absorption will continue, but at a slower rate. Consuming carbohydrates within the first hour after a workout aids in glycogen repletion while protein prevents further muscle breakdown.

Fast track recovery: How to eat when you’re injured

If you’re an athlete dealing with an injury, adjusting your diet can aid in recovery and overall health. The best nutrition to support healing from soft tissue injuries like pulled muscles, strained tendons or damaged cartilage will differ from the best nutrition for hard tissue injuries like fractured or broken bones.