MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
Click HERE for full story.
You might have the best shoes and completed the best training plan, but if your nutrition is off on race day, you won’t perform your best. Whether this is your first or tenth marathon, here are a few common mistakes that I hear from my athletes.
Plan out how many gels you need. It will likely be more than you’re used to carrying. Stash the gels in pockets, in gloves, hats – anywhere you can easily access them. It is better to be over prepared than underprepared!
On race day, the last thing you want to worry about is if a new food will sit well in your stomach before a race. It is best to stick to the food, drinks and energy products you know you can handle, and that you’ve practiced with on long runs during training. On the course, there might be lots of foods offered like bananas, candy, bars or gels, take these only if you’ve had them in the past.
Eating too close to start time
Establish a race day food plan that you’ve tested out and stick to it! Recognize that race day will likely be different and you might need to be eating while traveling to the start line. Stick with the same timing that you’ve practiced so you have plenty of time to digest. Race day is not the day to try a new fuel timing plan.
Your diet does not have to be perfect to be a runner. As long as most of your foods are nutritious, and you are eating enough, there is room in your diet for less nutrient dense foods that you enjoy!
Proper hydration in the cold weather is essential for keeping your muscles firing. Even in the colder weather, when you do not feel like you are sweating as much, your hydration needs do not decline much.
Calm the nerves by prepping your race day foods. Lay out all the foods you’ll need and list the times that you normally eat them.
Athletes burn tons of extra calories each day because of the high demands of their training. If their nutritional needs are not being met, they may be underfueling. For female athletes, underfueling poses a high risk for secondary amenorrhea, which is defined as the absence of three or more periods in a row by someone who has had periods in the past. It can lead to a variety of other health issues, specifically impacting bone health and lowering immunity. Unfortunately, secondary amenorrhea is extremely common in female runners. The good news is, it is possible for an athlete to regain their menstrual cycle and potentially reverse the effects caused by secondary amenorrhea. But how?
The short answer is simple: exercise less, and eat more.
The long answer is that it isn’t so simple for athletes. Many athletes may feel that they have no chance at regaining their menstrual cycle, because their lifestyle directly goes against the baseline rule of exercising less and eating more to restore their period. Additionally, some athletes may fear weight gain despite the fact that it may be necessary for them to restore their cycle. However, secondary amenorrhea is reversible, and here are 5 ways in which an athlete can make small changes in order to restore their period:
4. Increasing Healthy Fats – Healthy fats supply the building blocks for female hormone production in the body. Increasing healthy fats when in secondary amenorrhea recovery supports the production of estrogen, progesterone, and healthy brain tissue. Healthy fats also support overall nutrient absorption, so consuming healthy fats allows your body to make the most out of all the other food you eat, ensuring that you are absorbing all the nutrients you need. Some easy ways to increase healthy fats can be from foods like full fat dairy products, avocados, fish, nuts and nut butters, seeds, and cooking with olive oil.
5. Necessary Weight Gain and Increasing Body Fat – It is a common misconception among runners and other athletes that being thinner will improve performance. This is not true, and in fact having a body fat percentage that is too low can be dangerous. For menstrual health, body fat is crucial. Women that have a low BMI (body mass index) are producing less estrogen, which can lead to secondary amenorrhea. While everybody is different, and using BMI may not be an accurate representation of what is healthy versus what is not, if an athlete has a low BMI as a result of extremely demanding training as well as a calorie deficit, it is not healthy. This is especially the case if they suffer from secondary amenorrhea. If you have lost your menstrual cycle, even if you are not necessarily “underweight” as understood by the BMI scale, you may be at an unhealthy bodyweight for YOU. Gaining some essential body fat will support hormone health by aiding the production of estrogen, allowing your body to regain its menstrual cycle.
6. Shift away from the diet mindset – Deliberately limiting your food or food intake with the aim of losing weight can lead to changes in your metabolism and hormone balance. Ensure that you eating enough to sustain your physical activity and promote recovery. Seek guidance from a sports dietitian expert to accurately assess your nutrition requirements and create a well-balanced meal plan.
7. Pay attention to your body’s hunger cues – Feeling hungry is a sign that your body needs food. By ignoring hunger cues, your body’s natural rythms can become imbalanced. When you feel hungry, opt for a nutritious meal or snack to address your body’s needs.
In addition to misinformation regarding the effects and severity of amenorrhea in athletes, it is also common for people to believe that going on birth control will fix these issues. While the birth control pill can produce a “period” it’s actually a withdrawal bleed. It’s not a natural period where your body has enough nutrients to produce hormones. A withdrawal bleed is not a real period and it doesn’t indicate you are in calorie balance.
Your physician may suggest that, as an athlete, it’s ok to miss your period. As mentioned, losing a period is not healthy and indicates an imbalance with nutrition and exercise that requires attention. Prolonged amenorrhea can have long-term effects on bone health.
Ultimately, there is no formula for restoring your period. Everybody is different, and some methods may work better than others. Additionally, some people may regain their periods faster than others, but this does not mean that you should stop trying. Small changes over time build up, and eventually by using these tips you can restore your period and continue becoming the strongest and healthiest athlete you can be.
Reach out to an informed physician or sports dietitian who can provide additional guidance about restoring your cycle.
References
Cialdella-Kam, L.; Guebels, C.P.; Maddalozzo, G.F.; Manore, M.M. Dietary Intervention Restored Menses in Female Athletes with Exercise-Associated Menstrual Dysfunction with Limited Impact on Bone and Muscle Health. Nutrients 2014, 6, 3018-3039.
De Souza MJ, Mallinson RJ, Strock NCA, Koltun KJ, Olmsted MP, Ricker EA, Scheid JL, Allaway HC, Mallinson DJ, Kuruppumullage Don P, Williams NI. Randomised controlled trial of the effects of increased energy intake on menstrual recovery in exercising women with menstrual disturbances: the ‘REFUEL’ study. Hum Reprod. 2021 Jul 19;36(8):2285-2297.
Hackney AC. Menstrual Cycle Hormonal Changes and Energy Substrate Metabolism in Exercising Women: A Perspective. Int J Environ Res Public Health. 2021 Sep 24;18(19):10024.
Ihalainen JK, Kettunen O, McGawley K, Solli GS, Hackney AC, Mero AA, Kyröläinen H. Body Composition, Energy Availability, Training, and Menstrual Status in Female Runners. Int J Sports Physiol Perform. 2021 Jul 1;16(7):1043-1048.
Athletes have high energy demands, and it can be difficult to meet these needs with meals alone. Energy bars and bites are a great way to offset hunger and fill in gaps between meals. Together with my intern, Sara, we created a list of energy bars and bites that we personally enjoy. These recipes can be easily prepared as a convenient way to meet nutritional needs.
Chocolate Peanut Butter Bites
Ingredients:
Directions:
Mint Chocolate Bites
Ingredients:
Directions:
Energy bar
Inspired by wellplated
Ingredients:
Directions:
Lift the bars from the pan using the parchment handles and transfer them to a cutting board. Slice into bars as desired and enjoy.
Pumpkin energy bites
Inspired by pinchofyum
Ingredients:
Directions:
Energy Bites By Sara Two Ways
IG @eatzbysara
Coconut Cashew Energy Bites
Ingredients:
Maple Cinnamon Energy Bites
Ingredients:
Directions for both recipes:
If you’re a marathon runner, you’ll appreciate this presentation. On July 16th, 2023, I was invited to participate in the NYC Marathon nutrition panel hosted by NYRR. We covered a lot of important topics for runners such as: hydration, fueling, gear, and how to prevent hitting the wall. There were over 1,000 individuals on live stream and 50 attended at the NYRR Run Center. Below is the YouTube link for the full talk.
Social media can be a great place for athletes to connect with other athletes, share content about their own journeys, and follow their favorite pros. However, social media can also become a toxic environment for those who are not cognizant of its impact.
Where should athletes get their information?
*Make sure the person providing advice has training in the specified area.
How to use social media in a positive way?
Be a conscious consumer! Seek out accounts that promote a positive body image and convey positive messages. If certain posts spark feelings of dread, sadness, or uneasiness, it may be beneficial to unfollow those accounts.
Be skeptical when it comes to products and services endorsed by influencers lacking relevant education or expertise in the field. It’s important to remember that their primary goal is to sell a product or service. They may present the product in an appealing manner to achieve that objective.
There is no supplement, powder or pill that will help you perform better. The key is to follow a well-balanced diet, prioritize recovery, and follow a suitable training plan.
The way you nourish your body is equally important as your training and strength exercises. As a sports nutritionist based in NYC, I frequently encounter questions regarding dietary recommendations for individuals preparing for a marathon. In collaboration with my intern, Sara Fischer, we have developed this guide specifically tailored to individuals participating in the NYC marathon or any fall marathon, providing valuable insights on how to fuel your body leading up to the 26.2-mile journey.
What to eat
CALORIES:
Energy requirements are not static throughout a marathon training block. As the training volume intensifies, higher levels of nutrients become essential. The energy demands may be less on recovery days, but it is equally important to continue fueling to restock glycogen and repair muscle tissue.
A common mistake is to underfuel on recovery days. Recovery days require an adequate amount of nutrients to help the body recover for the next workout. Energy is required for cross-training, daily activities such as attending work or class, errands, or commuting. It’s possible that you may not require as many snacks during these lower intense periods.
CARBOHYDRATES:
Runners need to focus on a carbohydrate rich diet. If you are training for a marathon, you are spending most of your time either recovering from a run, or preparing for another one. Since running requires glucose from the bloodstream, your body is in need of carbohydrates to replenish those glycogen stores after workouts. Runners should aim for 60-70% of their calories from carbohydrates.
Over time, with adequate carbohydrates, the body gradually increases the amount of glycogen that can be stored in muscles and liver. Proper fueling throughout training can increase your overall glycogen storage capacity. Glycogen is one way to help prevent “hitting the wall”. This occurs when runners have not properly trained, run too fast on race day or under fuel on race day.
In order to maximize glycogen stores, runners should aim to consume 7-10 grams of carbohydrates per kilogram of body weight, daily. The average runner should aim for 475-700 g/day. This can be met by eating carb-rich meals spread into three meals plus two-to-three snacks.
PROTEIN:
Protein is broken down into amino acids which are essential for building and repairing damaged tissue. Eating protein throughout the day is also helpful to maintain the immune system and prevent muscle breakdown. Eating too much protein can displace other important nutrients that are necessary to optimize sports performance. Aim for 1.5-1.7 grams protein/kilogram which is about 20-30 grams with meals and 10-15 grams for snacks.
HEALTHY FATS:
It is crucial that runners include healthy fats in their diet. Healthy fats are necessary to absorb fat soluble vitamins, they help to lower injury risk, and regulate energy levels. Healthy fats are a great source of omega-3’s which have been shown to reduce inflammation. In order to keep the diet balanced, aim for approximately 20-30% of calories from fats.
VITAMINS:
Runners need to make sure they are giving their bodies adequate vitamins. Vitamin D and Calcium are particularly important for bone health, specifically reducing the risk of stress fractures. Iron is important to keep you energized. Iron deficiency can lead to decreases in performance. B vitamins are essential to energy production.
How to eat around your workouts
Before a run, especially if the run is 60 minutes or longer, your body will need fuel beforehand. Your pre-run snack should be rich in carbohydrates, and eaten at least 30 mins to an hour before you head out. Avoid high fiber foods as they are difficult to digest and may lead to discomfort during the workout.
For runs lasting less than 60 minutes, fueling is optional. If you experience hunger, consuming snacks and fluids can be beneficial for sustaining energy levels.
For a run lasting longer than 90 minutes, your body might need additional carbohydrates. Your body processes approximately 60g carbs per hour of exercise, so during these longer sessions you will need to start fueling within 45 minutes, and continue to consume 30-60g carbs/hour for the duration of the run.
After a run, your body needs to replenish its glycogen stores. Refuel after runs by eating a balanced meal or snack high in protein and carbs. It is best to eat this within 30 minutes to an hour of finishing a run, so that you can kick start the recovery process and be ready to go for your next session. Prioritize recovery food especially on tough workout days or if you are planning a double workout session.
How to hydrate
References
Burke L, Hawley J, Wong S & Jeukendrup A. Carbohydrates for training and competition, J Sp Sc, 2011. 29:sup1, S17-S27.
Coyle, E. F. Fluid and fuel intake during exercise. J Sp Sc 2004. 22: 39–55.
Jeukendrup, A. E. and Chambers. Oral carbohydrate sensing and exercise performance. Current Opinion in Clinical Nutrition and Metabolic Care, 2010. 13: 447–451.
Sawka MN, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007. 39(2):377-90.
Oatmeal is a fantastic breakfast option for runners. Oats are a very nutritionally rich food, as they contain carbohydrates, proteins, vitamins and minerals and antioxidants. Additionally, oats are generally easy on the stomach and are filling without causing discomfort. Oats are a great pre-run option for sustained energy.
A side note from Sara (the intern): As a runner, I eat oatmeal pretty much every day. It sounds like a bland meal, but if there’s anybody who you should trust to help you jazz up your oatmeal it’s me! (I’ve posted over 37 oatmeal recipes on @eatzbysara). Here are 3 recipes you can try at home to add some more creativity to your daily oatmeal!
Optional : you can add protein powder to any of these recipes if you choose
Banana Bread Baked Oats
Have some extra time in the morning? Try baked oats. This cozy breakfast takes 30-40 mins to bake, and it comes out with a cake texture! This recipe tastes just like you are eating banana bread for breakfast.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1 banana
● 1 tbsp any plain yogurt
● 1⁄2 tbsp maple syrup/honey
● 1⁄2 tsp baking powder
Directions:
● Preheat oven to 400°F
● Blend all ingredients
● Bake for 22-30 mins (depending on oven)
Toppings:
● Peanut butter, granola, banana slices::
Carrot Cake Overnight Oats
For those on-the-go people – have NO time in the morning? Overnight oats are your best friend. You make them the night before, so all you have to do in the morning is grab them from the fridge and you’re all set. This recipe is a mix of the refreshing chilled oats plus the cozy irresistible carrot cake flavor.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1⁄2 cup grated carrots
● 2 tbsp any plain yogurt
● Dash of cinnamon, nutmeg, cloves, ginger
Directions:
● Mix all ingredients, put in a closed container
● Store in the refrigerator overnight
● The next day: Add toppings and enjoy
Toppings:
● Almond butter, pecans, raisins
Lemon Coconut Microwave Oats
Microwave oats are great for busy people who still love a warm bowl of oatmeal in the morning. This recipe combines tangy and sweet in the most delicious way.
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup milk of choice
● 1 tbsp any plain yogurt
● 1 tbsp maple syrup/honey
● 1⁄2 tbsp chia seeds
● 1⁄2 a lemon, squeezed
● 1⁄2 cup shredded coconut
Directions:
● Blend all ingredients
● Microwave for 3 mins Toppings
● Cashew butter, lemon zest, granola
Savory Overnight Oats
If savory is more your speed, don’t worry. You can still enjoy the versatility of a bowl of oats just like the rest of us. For this recipe, the toppings are the main event. Lots of room for creativity!
Ingredients:
● 1⁄2 cup oats
● 1⁄2 cup water
● 1⁄2 Tbsp hemp seeds
● Dash of salt
Directions:
● Mix all ingredients, put in a closed container
● Store in the refrigerator overnight Toppings
● Options include hard boiled or scrambled eggs, sauteed spinach, avocado, tofu, smoked salmon, hot sauce
Delicious Smoothie Ideas for Athletes
Smoothies are great for after a workout because they contain the perfect balance of protein and carbohydrates. They also have plenty of antioxidants to help with tissue repair. Smoothies are a delicious and easy way to refuel and recover after a tough workout. Packed with protein, carbs, and antioxidants, these recovery smoothie ideas are perfect for athletes looking to optimize performance and recovery.
Berry Blast Smoothie
Blend together:
1 cup of mixed berries (strawberries, blueberries, and raspberries)
1 banana (use frozen banana for creamy texture)
1 scoop of vanilla protein powder (optional)
2 tablespoons of peanut butter
1 cup of milk
handful of ice
Berries are rich in antioxidants that help reduce inflammation, while the protein powder provides essential amino acids for muscle repair and growth.
Green Monster Smoothie
Blend together:
1 cup of spinach
1 banana
1 scoop of vanilla protein powder (optional)
1 tablespoon of almond butter
1 cup of milk
handful of ice
Top with 1/2 teaspoon of chia seeds
Spinach is rich in vitamins and minerals, while the almond butter provides healthy fats that help reduce inflammation and support brain function.
Tropical Paradise Smoothie
Blend together:
1 cup of frozen pineapple chunks
1 banana
1 scoop of vanilla protein powder
1 cup of coconut water
handful of ice
Pineapple is rich in bromelain, an enzyme that helps reduce muscle soreness, while the coconut water provides essential electrolytes to support hydration and recovery.
Chocolate Peanut Butter Smoothie
Blend together:
1 cup of milk
2 tablespoons of cocoa nibs or cocoa powder
1 banana
1 tablespoon of natural peanut butter
2 tablespoons maple syrup, honey or agave
handful of ice
This smoothie is packed with protein and healthy fats, which help repair and rebuild muscles and support recovery.
Mango Vanilla Smoothie
Blend together:
1 cup Vanilla yogurt
handful of ice
½ cup fresh or frozen mango
1 banana
1 cup milk
1 teaspoon chia seeds added on top
Mango is a great source of antioxidants and potassium that is an electrolyte that helps to maintain proper hydration levels in the body.
Cherry Almond Smoothie
Blend together:
1 cup of frozen cherries
1 scoop of vanilla protein powder (optional)
1 tablespoon of almond butter
1 cup of milk
handful of ice
Cherries are rich in antioxidants that help reduce inflammation and promote recovery, while the almond butter provides healthy fats and protein for sustained energy.
As an athlete, what you eat is crucial to fueling your body and providing the necessary nutrients to support your training and competition. However, it can be challenging to come up with new and healthy meal ideas each week. That’s why I’ve put together a list of weekly dinners that are perfect for athletes!
It’s important to prioritize your nutrition to fuel your training and competition. These weekly dinner ideas are just a starting point, but they provide a variety of nutrients and flavors to keep your meals interesting and healthy. Don’t be afraid to experiment with different ingredients and recipes to find what works best for you!
Monday:
Grilled chicken with sweet potato and broccoli
Grilled chicken is a great source of protein, which is essential for muscle repair and growth. Sweet potatoes are an excellent source of complex carbohydrates, which provide energy for workouts and help to keep you feeling full. Broccoli is packed with vitamins and minerals, including Vitamin C, which is essential for the immune system.
Tuesday: Quinoa and black bean bowl
Quinoa is a complete protein, which means it contains all of the essential amino acids that your body needs to build and repair muscle. Black beans are a great source of fiber, which can help regulate digestion and keep you feeling full. Add in some vegetables like peppers, onions, and tomatoes for added nutrients and flavor.
Wednesday:
Salmon with roasted vegetables and brown rice
Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve cardiovascular health. Roasted vegetables such as Broccoli and carrots are loaded with vitamins and minerals, making this a well-rounded and nutritious meal.
Thursday: Lentil soup and sourdough bread
Lentils are an excellent source of protein, fiber, and complex carbohydrates. This hearty soup is perfect for athletes as it is packed with nutrients, and it is easy to make in bulk and store for meals throughout the week. Add in some vegetables like carrots, celery, and spinach for added flavor and nutrition.
Friday: Whole wheat pasta with turkey meatballs
Whole wheat pasta is a great source of complex carbohydrates, which can provide sustained energy for workouts and competition. Turkey meatballs are a lean source of protein, and adding vegetables like spinach and tomatoes can help increase the overall nutrient content of the meal.
Saturday: Stir-fry with tofu and vegetables
Tofu is an excellent source of plant-based protein, and stir-frying with vegetables like broccoli, bok choy, and bell peppers makes for a colorful and nutrient-dense meal. Add in some brown rice for added fiber and carbohydrates.
Sunday:
Grilled chicken with roasted potato and asparagus
Chicken is a great source of protein and iron, which is essential for carrying oxygen throughout the body. Roasted potatoes provides complex carbohydrates, while asparagus is a great source of fiber and vitamins.
