Marathon The Ultimate Training Guide

	There’s more to running success than logging miles on the road. MUCH more! In fact, the food you eat is just as vital as moving your feet!
	That’s why, if you’re serious about running a marathon, you need to read the vital new nutrition research in Power Nutrition for Runners. Step-by-step, this is what you’ll learn in this quick-read booklet:

Runners should model their diets on the USDA’s Food Pyramid.

True

False

Female runners should eliminate fats from their diets if they want to lose weight.

True

False

It’s good to eat right after a race.

True

False

A diet rich in protein will burn more body fat than a diet rich in carbohydrates.

True

False

A bagel with 2 tablespoons of butter is healthier for you than a fast-food burger.

True

False

When watching your weight, an orange is as good as a glass of orange juice.

True

False

Pasta will “stick to your ribs” better than a hamburger will.

True

False

Never eat before an early-morning run.

True

False

Runners get enough sodium from the salt in their diets.

True

False

10.

Drinking coffee before a race will not impair your performance.

True

False

	“Good carbs” to enjoy and “bad carbs” to avoid to guarantee a slow, steady flow of energy on the road. Page 8
	The 25 best mini-meals for runners — smart snacks that keep you from bonking and keep your weight down. Page 11
	Need a quick energy boost? Get the recipe for Soy Nut Trail Mix on page 15. It’s the perfect energizing snack after a tough run.
	Go ahead — CHEAT! Go ahead and enjoy pizza dripping with cheese. See why a once-a-week “cheat day” or “cheat meal” should be part of your smart eating plan! Page 17
	For stronger muscles and bones, be smart about eating more protein. See page 21 for the best protein sources for athletes — including meal replacement powders.
	Load up on healthy fats for more energy and a healthier heart. More good news, page 24.
	The right carbs and the right amounts to power up your running. Page 27
	The best times to eat and drink for maximum performance. Page 31
	Staying hydrated: What the latest research says about carbohydrate beverages. Page 36
	The most important supplements for runners. Scientists call them “ergogenic aids”; you can call them supplements that BOOST your performance. Get the details on page 39.

Everything you need to know about carbs, protein, hydration, sports supplements, and more! It’s yours
to keep no
matter what.

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