This project explores which nutrition strategies before, during, and after exercise optimize performance and recovery in long-distance runners training for half and full marathons. The purpose is to analyze macronutrient timing and intake, compare supplement and whole food options, and recommend individualized hydration strategies for endurance athletes. A thorough review of scientific literature was conducted to gather relevant information. Results show that eating carbohydrate rich meals 3-4 hours before running maximizes glycogen stores and improves endurance capacity. During exercise, consuming 30-60 grams of carbohydrates/hour helps sustain blood glucose levels and delays fatigue. After training, combining carbohydrates with protein aids in replenishing glycogen and repairing muscle tissue. Hydration depends on sweat rate, environment, and exercise length. Proper hydration is critical to avoid dehydration or electrolyte imbalance. While elite runners may follow more specialized protocols, recreational athletes benefit from personalized nutrition plans that blend whole foods and supplements as needed. This project provides practical guidance for runners, coaches, and nutrition professionals to improve energy management and recovery. By applying these nutrition strategies, endurance athletes can enhance their training outcomes and reduce injury risks. Overall, this work contributes evidence based recommendations to support the growing community of long distance runners seeking to perform at their best.
| Date of Award | Aug 3 2025 |
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| Original language | English |
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| Supervisor | Steven Orris (Supervisor) & Stephanie Petrosky (Advisor) |
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