Proper food choices and eating patterns are essential components of your marathon training program. They can also have a big influence on your race results. To prevent Weight Loss and build your energy, endurance and stamina, the three most important things to remember when creating your marathon eating plan for training and event 00004000 day are:
1. Carbohydrate Loading: train with your carbohydrate loading plan at least three times with one of your longer training runs, before race day
-Dinner the night before your event: choose a meal rich in carbohydrate like pasta or whole grains. Ex: 1.5-2cups whole grain pasta, 5 oz chicken, 2/3 cup marinara sauce OR 1.5-2 cups brown rice, 1 cup stir fried vegetables, 5 oz chicken or fish.
-You will notice that there is some protein present. You should not eat carbohydrates exclusively. The presence of protein will slow down the digestion and absorption of the meal and offer a longer energy burn.
-Snack before bed (at least 2 hours before bedtime): have an additional 1-2 cups of pasta, rice, or other whole grain.
-Morning of the event (Finish eating by 6AM. 7AM Marathon start)
ex. cup oatmeal with 1 scoop protein powder and banana
OR 2 eggs & toast with nut butter OR banana and Raw Organic bar or Lara Bar
OR banana and a bagel with 1-2 T nut butter
2. Hydration: It is not necessary to use sports drinks (electrolyte replacements) during lighter training. You can add an electrolyte replacement tablet to your water or use 20% real fruit juice to 80% water for more intense workouts and practice runs.
-You need to sip water consistently throughout the evening and morning leading up to the race. You do not need to overdo this. Sip an additional glass through the evening and one in the morning. Do not drink a glass of water all at once within an hour of your race.
-No food or drink by mouth for one full hour before race time.
3. Train with Event Sponsored Food and Beverages: You need to train for at least three weeks leading up to the event using the event sponsored beverages and food that will be offered on race day.
The Rock N Roll Marathon, Seattle is being sponsored by Cytomax (makes Muscle Milk) and Gu Energy.
-If you train with water (or any Sports Drink), for example, and on race day you drink the event sponsored drink there is a very good chance that you will get a stomach ache, side ache or have your race affected in some other negative way. Every sports nutritionist will tell you that even if this is a switch from Powerade to Gatorade, this affect will occur.
Frequently Asked Questions
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QUESTION:
Where can I buy Cytomax online?
Cytomax is a drink similar to gatorade that is popular with bikers. I tried it in a deli by my house and I want to buy a large variety of the premixed bottles for my house. Does anyone know where I can find this or know of a place that might have it?-
ANSWER:
You can buy Cytomax from http://www.amazon.com/gp/search?ie=UTF8&keywords=Cytomax%20&tag=search0d8-20&index=blended&linkCode=ur2&camp=1789&creative=9325
Good luck.
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QUESTION:
What should i mix cytomax with to make a good protein drink for working out?-
ANSWER:
Under no circumstances should you mix working out and alcohol, if you do want something to drink with cytomax try milk or evaporated milk depending on your caloric needs.
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QUESTION:
Where can a person get discount on a bulk order of CYTOMAX?-
ANSWER:
For the moement, there is a discounted price on Cytomax at http://www.bodybuilding.com/store/cs/cytomax.html4.5 Lbs Regular.99 on sale .49
cc
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QUESTION:
what could be the side effects taking CYTOMAX energy drink and CYTOSPORT muscle milk?-
ANSWER:
genetic mutations!!!!
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QUESTION:
cytomax vs accelerade for cycling?
i have been using cytomax and i love it-tried accelerade and
it doesn't taste good and upset my stomach-any other cyclists
use accelerade?-
ANSWER:
I use Cytomax not only for cycling but for hiking and airsofting; basically any activity that would need me to be on my legs for a long time.I'm sure it works as the manufacturer studies results and all but--you, the average cyclist/user, cant really measure the lactic acid build up and the buffering it claims.
Go with what you think works for you. If Accelerade doesn't sit well in your stomach and tastes horrible, then stick with Cyctomax.
Check in with other cycling forums and ask what the serious riders drink. Good luck
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QUESTION:
where do you buy cytomax sports drink?
what stores do you buy cytomax energy drink at-
ANSWER:
Try GNC
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QUESTION:
Cytomax or Accelerade?
I am a 400-800 runner and I am trying my hardest to get a scholarship(my preseason started in August)..my sprint coach says cytomax but my blocks coach says accelerade...which one should I have before meets?practice?-
ANSWER:
To me, they're both about the same, so it doesn't really matter, go with whichever one tastes best to you and digests well and quickly...
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QUESTION:
Taking Cytomax alone to lose fat?
I've been trying to increase my stamina and lose the fat that are around my thighs and butt these last two months. I usually run alot, do some sprints, and also some squats; but i realized that i can't really do itfor as long as i want because either my legs get too weak and tired.
I've read alot about Cytomax and how it can help you endure more running and maybe help you give you that extra energy you need. But i wanna know if there anyone out there who's used it and actually worked out for him/her.I'm really into running and playing alot of football (soccer) and i don't really want to gain alot of muscle. I just wanna lose a lot of the excess fat that i've gained and replace them with just some muscle.
And lastly, if Cytomax is any good and it does in fact help you endure more, do i need to get some why protein isolates so that i have to take them after such extensive running? or will taking Cytomax before and after running be enough?
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ANSWER:
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QUESTION:
What do the best sports drinks cost per serving?
Cytomax, Accelerade, Powerbar endurance, gatorade, Gu, ect... Where do you buy them?
I'll start. (I left tax+shipping out)Gatorade powder - .14/gallon (3lb container from walmart =.35)
Cytomax powder - .44-.93/gallon (depending on sale or normal - 4.5lb container from performance bike)
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ANSWER:
Take a really, really, really close look at those ingredients!
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QUESTION:
Cytomax, effect on your performance?
Can any of you that tried it share your experiences on the use of this product and its effect on your performance? It claims to lower lactic acid levels during exercise by 40%. The ingredients also appear to be legitamately superior than the high fructose corn syrup in gatorade.-
ANSWER:
i took it and did not notice anything at all. why are you comparing it to gatorade? all gatorade does is give you sugar so you can work out longer.but try it out if you want to...it is your money.
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QUESTION:
Is the protein necessary in gaining muscle?
Can a person just take no xplode/superpump before the workout and take cell mass/cytomax after the workout. I just dont like taking in so much crap a day, and spending so much money on them.-
ANSWER:
Its very IMPORTANT, as the person above said. Also Carbs too.
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QUESTION:
What are some energy drinks (besides Gatorade) I can buy at Target?
DON'T tell me Gatorade. I'm mainly going to use the energy drinks to help me with my long runs and I was wondering if there was anything similar to CytoMax at Target that could give me that energy boost on those days that I'm feeling mentally tired or my muscles hurt.-
ANSWER:
Try Powerade. It's essentially the same thing, but a bit cheaper. Make sure to get the one with the electrolytes in it if you want the same effect as Gatorade.
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QUESTION:
Cytomax. What do you think?
What do you think of it? What is the best flavor? And have anyone of you tried Endurox R4? I have the Fruit Punch and it is absolutely disgusting. Are the other flavors better, I gag when i try to drink that stuff. Thanks-
ANSWER:
Don't try the orange--UGH!Check out Hammer Nutrition.
http://www.hammernutrition.com/
It will make you forget Cytomax forever.
By the way the best flavor of Hammer is the Espresso.
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QUESTION:
Accelerade, cytomax, perputem?
Which sports drink is the best out of those?Do they work?
Which will be the best for 2 hour swim practices?
And should I drink them at swim meets?
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ANSWER:
Ask over in the Swimming & Diving section of Yahoo! Answers. You're in the cycling section - as in bicycles.
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QUESTION:
How do I take whey protein?
I just purchased whey protein 100% gold standard.
I do the long distance in high school.
How many scoop should I take and before or after the practice or meet?I also bought CytoSport Cytomax Sport Energy Drink. When should I take it?
I haven't use these powder thing before.
Thanks for the answer
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ANSWER:
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QUESTION:
Can I give my dog Saw Palmetto?
My dog has an enlarged prostate. We have had several tests run, and still do not know what's causing it. We're switching to another veterinarian soon, but both medications he's on (Baytril and Cytomax) have not really improved his condition. He still has much trouble defecating. We're already giving him softer foods to help him pass everything, but sometimes he strains and nothing comes out but a few drops. He is an 7 year old, neutered english cocker spaniel.-
ANSWER:
I found this link that discusses the use on dogs. It seems that you can but need to find one that doesn't contain phyto estrogens. My Dr. prescribed it to my hubby for enlargement and it helped him. I wouldd double check with your vet before giving him alternative medicine.
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QUESTION:
Will protein shakes affect my running?
does the many calories from the protein shake make me gain weight, thus making me run slower?do these protein shakes even work? i have cytomax and protein whey.
does it actually build muscle, and how much protein intake do i need as a long distance runner?
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ANSWER:
protein isnt going to do anything for you time wise for running and if it does it will be very little if anything take your protein and work out your legs with weights and then run after
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QUESTION:
Hydration Drinks for Long Distance Cycling?
I usually just drink water on long cycling rides, but hear that drink mixes are essential. Doing a 100 mile ride this weekend and would like to hear what you use and how you like it? when do you drink it, how often, etc.I am looking at getting Cytomax?
Thanks!
Mary-
ANSWER:
RoxyI drink energy drinks on rides over fifty miles. I take GU gels with me. I prefer Good n Plenty pre-peeled and in a baggie in my jersey pocket. Fresh fruit- make mine banana, Many of my friends like to take M&M's and Trail Mix with them. Stop along the way as many times as needed for bringing on more water or food breaks.
Eat a big Pasta meal tonight. In the A.M. oatmeal, fresh fruit, o.j. and coffee.
Enjoy the ride! Should be a great day.
Soccerref
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QUESTION:
Should I take protein shakes on days where i dont lift?
im a freshman to be highschool runningback. Im about 5'9 , 136lbs. Im trying to gain some weight and Im wondering should i take protein on non-lifting days.I.E.: today i did some speed&agility (sprints w/ little rest in between), played some football, and did a core circuit. I had a protein shake after this "workout".
Im currently using CYTOGAINER CYTOMAX : (4 scoops = 580 calories, 150mg cholesterol, 5g fat, 54g protein, 75g carbs) I mostly use 2 scoops w/ cold water. (*sometimes 3 scoops after workout)
And also, should i sometimes just drink a protein shake as a substitute meal? or stick to whole foods. Im trying to get in 1.25-1.5g protein/pound of bodyweight in everyday. The only problem i have with my current protein shake is that its high in carbs/cholesterol... Im fine with using it after a weightlifting session, but I sometimes second-guess/regret drinking it just during the day or after a workout like i listed above.
ANYWAYS thanks for reading and ill be glad to read all responses thanks.
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ANSWER:
Yes - drinking this on your non-lifting days is fine. Remember why you are giving your muscles a day break, they need to recover. Your protein shake will help with this. If you are going to use a protein shake as a meal replace, go with a straight whey protein and add in fruits or a complex carb source. Make sure that you are keeping your calorie count intact and you will be fine.Good luck!!
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QUESTION:
Where can i buy this?
Where can i buy Cytomax, its like Gatorade but also aids recovery, cuts down lactic acid buildup by 40%. Where can i buy it in canada?-
ANSWER:
any food store s/a safeway,freddys,walmart, or a sport store, such as joes,dicks,rei, yeah
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QUESTION:
Chronic lower calf & arch pain?
I play soccer at the highest level for my age, which is 16, but for the past 2 yrs ive had a major setback due to severe arch pain and lower calf pain. I have tried using Cytomax a supplement that cleans your body of wasteful matter including lactic acid that builds up in your legs, which causes soreness. Then i tried using arch support but neither worked. The thing is, right when i warm up, it starts hurting until i can barely even walk. The pain comes from right under my foot and as for my calves, i begin feeling tightness a couple inches above my rear ankle going to the calf. I feel as if i had heavy legs when i play like this. i've tried stretching those areas during warmup but pain still persists. I honestly don't know what to do. It would be great if you could help me out or give me some information on what i can do. Thanks and god bless-
ANSWER:
Hey! I'm sorry to hear that it hurts so bad! But, I dance and I play soccer. Last year I started to feel the same pains, I ended up in the hospital. As it turns out, I had pulled my akiles tendon and was at the point of almost tearing it. I would definitely recommend going to the orthopedic office and having it looked at before you are seriously injured.
Good Luck!
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QUESTION:
I am hypoglycemic, and need advise on a good sports drink.?
I've had hypoglycemia for about 20 years now. I do a lot of cycling, and have noticed that not eating carbs is making it hard for me to maintain energy throughout my rides. My doctor advised me to find a less aerobic exercise, but that's not an option because I love cycling.I can taper down the carbs in my daily food intake, but I need to know what to do about the sports drink issue. I usually take gatorade or cytomax with me on the rides, and it seems to do the job well - however they are both loaded with carbs.
I just wondered if anyone else had experience with blood sugar issues and found something that works well for long rides. I've had a few serious episodes over the past several weeks, which led my doctor to suggest that I may be pre-diabetic, or insulin resistant. I know my blood sugar fluctuates quite a bit, and on any given morning it is in the low 60s. However, I've seen it climb as high as 170ish.
Help please! Thanks.
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ANSWER:
i believe there is a drink u can buy at GNC that does not have as much carbs...also, u should consider drinking a whey protein shake a half hour or so before u cycle.. that would help..
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QUESTION:
How'd I do today? (exercise and eating)?
I woke up at 7....
ate 1/2 banana
cytomax
then.. Ran
warmup- 1/2 mile = run 8.5 (in 64min:))then 1/2 mile cool down = 2strides
then i walked a mile.
( right after the run I ate a longjohn glazed donut)
Breakfast-bowl of fruitloops/wmilk
lunch-pizza slice with 1/2 apple, fried chicken leg
later -1/2 granola bar with some sour patch straws
dinner- Taco salad (meat with catalina, chillii powder, kidney beans, lettuce, and Doritos)(kinda alot?)
i've drank 3 water bottles today so far.
i feel good. did i do ok?-
ANSWER:
No.
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QUESTION:
Will this menu help me gain weight?!?
Im a rower! 5'4 I weighed 86 last year D: and over the summer put on 20 pounds now i'm 106, its pretty much all muscle, but I can't seem to gain anymore D:... I was wondering if this menu I created would help me gain muscle mass (and not fat!) Thank you so much
Breakfast:
1 cup of milk: 90 calories
2 slices of bread: 220 calories
2 tablespoons of peanut butter: 190 calories
2 tablespoons of fruit spread: 60 calories
2 eggs: 200 calories
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760 CaloriesSnack:
1/4th cup of almonds: 170 calories
1 cup of grapes: 60 calories
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230 CaloriesLunch:
Cytomax: 90 calories
Seeded roll: 200 calories
Pasta: 300 calories
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590 CaloriesSnack:
1- 2 Large Bananas:
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270 CaloriesDinner:
1 cup of milk: 90 calories
Seeded Roll: 200 calories
Meat Source or Pasta: 300 calories
Vegetable: 100 calories
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690 CaloriesDessert
3 squares of dark chocolate: 150 Calories
1 tablespoon of peanut butter: 95 Calories
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245 CaloriesLate night snack:
Cottage Cheese, Yogurt, or Milk: 90 Calories
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90 Calories
TOTAL CALORIES: 2875-
ANSWER:
yup yup
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QUESTION:
Reparing Lungs after I quit smoking?
I was wondering if anyone would know if taking CoQ10, MultiVitamin, and CytoMax would help me repair my lungs and to help me feel less held back from the damage done my smoking? Im actually very active but smoke somewhat heavy, I know its contradicting so please dont just tell me to quit. Thats exactly what Im doing. Today was my last day of smoking and I want to know if there is anything I can do to help aid in repairing my lungs so that I can work out and exercise more to replace the habbit of smoking.-
ANSWER:
The great thing about quiting smoking is the lungs do mostly heal them self's. Some of the scaring will remain, but you will feel much better and food will taste much better. Most smokers who quite, gain 10 lbs. Just eat healthy, get exercises and let nature take its course.
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QUESTION:
What are the best mixes to stay hydrated during long distance runs?
I am training for a marathon, now that I am on runs longer than 90 minutes I need something besides water so I do not get dehydrated. I was searching for mixes to put in my water and I have found :Base Performance (Base Amino), Cytosport (Cytomax), First Endurance(Ultragen), Hammer Nutrition (Sustained Energy or Perpetuem), PacificHealth Lab (Endurox or Accelerade). Which of these is the "best"? I understand best could be taken all sorts of ways considering each has different pros and cons delivering different results. I am training for a marathon and triathelon, so which would help me thought the workouts?-
ANSWER:
Gatorade. You basically need water, carbs and sodium and potassium. Hydration refers to water and nothing helps you "stay" hydrated, you drink water your body uses it and you either sweat if off which is where almost all of it will go if you are running 90 minutes or it will go to your bladder. the carbs will give you energy to keep running and the sodium and potassium will keep your muscles functioning rather than cramping up. I'm sure there are a million and one products out there but researching all of them will take longer than the actual training for your events. No matter what new products are out there, our bodies haven't changed so I, personally, find it hard to believe that somebody "discovered" something "new" other than a new way to market their product.
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QUESTION:
Chronic lower calf & arch pain?
I play soccer at the highest level for my age, which is 16, but for the past 2 yrs ive had a major setback due to severe arch pain and lower calf pain. I have tried using Cytomax a supplement that cleans your body of wasteful matter including lactic acid that builds up in your legs, which causes soreness. Then i tried using arch support but neither worked. The thing is, right when i warm up, it starts hurting until i can barely even walk. The pain comes from right under my foot and as for my calves, i begin feeling tightness a couple inches above my rear ankle going to the calf. I feel as if i had heavy legs when i play like this. i've tried stretching those areas during warmup but pain still persists. I honestly don't know what to do. It would be great if you could help me out or give me some information on what i can do. Thanks and god bless-
ANSWER:
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QUESTION:
Chronic lower calf & arch pain?
I play soccer at the highest level for my age, which is 16, but for the past 2 yrs ive had a major setback due to severe arch pain and lower calf pain. I have tried using Cytomax a supplement that cleans your body of wasteful matter including lactic acid that builds up in your legs, which causes soreness. Then i tried using arch support but neither worked. The thing is, right when i warm up, it starts hurting until i can barely even walk. The pain comes from right under my foot and as for my calves, i begin feeling tightness a couple inches above my rear ankle going to the calf. I feel as if i had heavy legs when i play like this. i've tried stretching those areas during warmup but pain still persists. I honestly don't know what to do. It would be great if you could help me out or give me some information on what i can do. Thanks and god bless-
ANSWER:
Dude I think you might have a horrible case of an STD called... the achy calves
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QUESTION:
Chronic lower calf & arch pain?
I play soccer at the highest level for my age, which is 16, but for the past 2 yrs ive had a major setback due to severe arch pain and lower calf pain. I have tried using Cytomax a supplement that cleans your body of wasteful matter including lactic acid that builds up in your legs, which causes soreness. Then i tried using arch support but neither worked. The thing is, right when i warm up, it starts hurting until i can barely even walk. The pain comes from right under my foot and as for my calves, i begin feeling tightness a couple inches above my rear ankle going to the calf. I feel as if i had heavy legs when i play like this. i've tried stretching those areas during warmup but pain still persists. I honestly don't know what to do. It would be great if you could help me out or give me some information on what i can do. Thanks and god bless-
ANSWER:
that sounds like your achilles tendon, you need to see a doctor and have it checked out
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