Daily Tip 15: What to Eat and Drink This Week

Wednesday, November 2

Eating and drinking well over the next few days will help you have a great race on Sunday. Here are guidelines from the experts at the Official NYRR ING New York City Marathon Training Program:

• Top off glycogen stores. Consume plenty of complex carbohydrates—pasta, rice, potatoes, bread, veggies, etc.—balanced with protein. On November 5, the Marathon Eve Dinner offers you a carb-centric meal with fellow marathoners.
• Avoid overeating, junk food, or anything that might upset your stomach.
• Include salt; sodium helps you retain fluid.
• On race day, eat breakfast. Tea, Poland Spring® Brand 100% Natural Spring Water, Gatorade® G Series Pro Prime and Gatorade® G Series Pro Endurance Formula, bagels, PowerBars, and Dunkin’ Donuts coffee will be available at the start while supplies last. PowerBar Gels will be available at mile 18 on the course.
• Hydrate with water and sports drinks. Drink enough so that your urine is pale yellow, like lemonade. On race day, drink Poland Spring water and Gatorade G Series Pro Endurance Formula on the course. A general guideline is 4–8 ounces every 15–20 minutes.

Today's links:

ING Runner's Nation Pace Teams Powered by Timex Visit the booth at the expo and get advice on the best pace for you; grab a pace band while supplies last.

Crowdrise Even if you're not running for a cause, it's not too late to make a donation through NYRR's charity partner and help raise more than a million dollars per mile for worthy causes.