It is important to remember:
1. Get adequate calories from appropriate carbohydrates. Most individuals need 3.2-4.5 grams of carbohydrate per pound of body weight. Carbohydrates are the body’s main source of fuel and the perfect source of fuel for endurance activities. Carbohydrates are easily digested and used quickly by the body.

2. It is important to get .7-0.9 grams of protein per pound of body weight. Protein is important to help build and repair muscle and aid in fluid balance.

3. Every athlete’s calorie needs are different, but it is important to avoid extreme weight changes while training. Focus on a well balanced diet of fruits, vegetables, low fat dairy products, complex carbohydrates, and lean proteins.

4. Drink adequate water throughout the day, before training, during training, and after training.

5. Try new products and drinks during your training phase to determine what type, amount, and timing works best for you. Never try something you have not tried before on race day.

6. It is important to practice “race day” several times before the actual race to see what best works for you. During training, your long run days should be used as practice race days where you try different products, foods, and timing to determine what works for you.