Boston Tips, Fueling, & Results

If you're looking for the cliff notes of Boston tips, here I share a few quick ones to review. There are a great amount of videos, race reports, and in depth race weekend articles. Over the 15 years I've participated in Boston, I have researched several resources as they arise each year. Here I share a brief notes section as I wanted to be a little more strategic again in my approach to race the Boston course this year. My strategy wasn't absolutely perfect this year with a 4-minute negative split. Ideally, it should be 1-2 minute positive split. This means I left a little on the course in the first half. However, my body also is not in its peak form as I have been struggling with recovery and injury since my Kilimanjaro Project and racing LAM too soon afterwards. Therefore, I wanted to review how I was going to strategically approach this course given my body's limitations and injured state. I would never recommend starting a race injured; however, Boston sometimes makes us do things we probably shouldn't. I will be adding to this list in coming years. Thank you for reading and if you find it helpful, please share it with a friend. I'm grateful to share my experiences. I am grateful to be able to run another year for my Papa Dog and my Max in the sky. 

Course:
Hydration starts mile 2 for every mile.

Water and electrolytes provided at every aid station.
Aid staggered both sides of street: first right then left.

Pinch cup, drink, pour over head, don't stop/walk in front of aid.

Mile markers, 5K timing clocks + K markers.

Maurten fueling stations miles: 11.8, 17, 21.5.

Non-caf and caf at each one.

Loss 1275’, gain 815’, net 460’.

First 0.6 has 139’ loss.

600 m finish stretch on Boylston.

Newton Hill grades: 2%, 4%, 2%, 4%.

Newton Hill length: 0.7, 0.4, 0.6, 0.5.

Most well executed is even or 1-2 minute positive splits.

Marked with blue line to mark the measured 26.2 distance.

Hug all the corners efficiently to run the tangents.

Course Segments:

Mile 0-4: sharpest downhill, stay conservative 

Mile 5-10: steady, cruise it 

Mile 16-21: main hills, manage it 

Mile 22-26: full send 

Towns:

Hopkinton 

Ashland

Framingham

Natick 

Wellesley

Newton

Brookline

Boston

Last Checklist:

Pack throwaway clothes for athlete's village.

Include throwaway gloves + buff if colder start.

Pack extra nutrition for the wait in athlete's village.

Pack mylar to sit on in athlete's village.

Take bottle with you to corrals to sip. 

First hydration aid isn’t until mile 2.

Walk to corrals from athlete's village is 0.7 mile.

Last portable restrooms and urinals right before corrals.

Put name on bib if you want to be called out.

Put protein in your gear check bag for after. Takes awhile to exit finish area. 

Take Boylston left turn wide for best race pics. 

2025 Weather start/finish: 52/62°, 36/26% RH

My 2025 Boston Fueling:

5:30am wake up - 1 bottle Electrolit

6:30am - 1 Maurten solid 

8am shuttle - 1 banana with PB + 1 bottle Electrolit

9am athlete's village - 1 Maurten solid 

9:30am to corrals - pickle juice, Vital4u, 1 Maurten gel 160

Mile 3 gel 100

Mile 6 gel 100 

Mile 10 gel 100 CAF

Mile 13 gel 100 

Mile 16 gel 100 CAF

Mile 19 gel 100 CAF

Mile 21 gel 100 CAF

2 cups every aid station/every mile: 1 electrolytes, 1 cup over head 

25g RNWY protein 1hr after finish + 25g RNWY protein 2hrs after finish (includes 10g creatine)

Total 1900 Calories

My 15 𝐁𝐨𝐬𝐭𝐨𝐧 𝐑𝐞𝐬𝐮𝐥𝐭𝐬:

2010 3:28:32    (7:58) 40°/51°

2011 3:33:36     (8:08) 44°/53°

2012 3:32:30     (8:07) 71°/93° *record heat

2013 3:21:17     (7:40) 40°/55°💙

2014 3:29:46     (8:01) 40°

2015 3:25:30     (7:51) 43°🌧

2016 3:35:42     (8:14) 65°/72°

2018 3:44:07     (8:33) 38°🌧💨*record cold 

2019 3:30:51     (8:00) 55°/65°, 75% RH 🌧 

2020 4:05:14     (virtual) *with Max

2021 3:38:42     (8:09) 59°/70°, 91% RH 🐶 

2022 3:27:43     (7:55) 44°/48°, 55% RH 

2023 4:42:35     (10:47) *pacing dad

2024 3:28:51     (7:58) 58°/70°, 86% RH

2025 3:25:57     (7:52) 52°/62°, 45% RH

Thank you for reading and your support throughout this journey! See you at Boston 2026.

Maurten Q&A | Race Routines

1. What is your morning routine on the day of the race? 

My morning routine the day of the race is to take deep breaths as soon as my alarm goes off and say my positive mantras: today is the day I will grind. I say good morning to my love and pups with some quick kisses and cuddles. I then get ready in my kit. While I get ready, I create the mental space to zone in on my goals for the day and visualize: today is the day I will grind. Next is my morning nutrition and hydration routine ensuring I intake my Maurten DrinkMix, electrolyes, and mini breakfast that may consist of bagel with PB and walnuts or a Maurten solid if I’m on the go. 

I do one last minute check that I have all my gear, nutrition, and hydration and aim to head out early to my race start. Once I arrive, I aim to keep my mind calm with my positive mantras, my deep breaths, and aim to focus somewhere quiet that I can find before it is GO time. With moments to go to the start, I run through my nutrition / hydration strategies and mental check again before I begin a mobility / warm-up routine. One last deep inhale / exhale and I’m off at the gun. 

 

2. What is one personal thing you always do before the race? 

I always give thanks for arriving to the start line of a race. There are many times when we are unsure if we are prepared, if we will make it to the start line healthy, or when life happens that may need to take priority. By starting with an attitude of gratitude, I am able to feel at peace for the moment and find joy and value in: yes, I am here and grateful that I get to do this. 

3. What is your routine before going to sleep the night before the race?  

I visualize. For me, every race is a gift and the outcome is never guaranteed. I often am told that: you will do great. I always appreciate the confidence; however, I also respect that anything can happen. Therefore, my goal is to aim to control the controllables and aim to navigate through the challenges that may arise. 

The night before my race, I aim to have my dinner early in a calm setting, which usually means takeout or home cooked. I have found if I dine out the night before a goal race, it adds distraction and nerves to my center. After dinner, I aim to watch an inspirational movie or clip to help refocus my energy into what I want to achieve at my race. I write in my journal, review my splits, and visualize the energy and reasons why I am doing this. I allow myself to fall asleep with those thoughts in my mind and when my alarm goes off in the morning, I say: today is the day. 

20 Gifts Ideas for Runners

Do you need ideas what to give the runner in your life? As Black Friday and holiday gift deals get released, below are gift ideas for the different type of runners in your life. Great to add to your wishlist as well. I've included links to the product suggestions if you're interested in researching the product further; they are not affiliate links. I have also included some discount codes to share discounts for my favorite products. I don't get a kickback for discount codes; however, helps me bring you more discounts when you use or share them. 

1. TRAINING PARTNER:

Compression boots - RecoveryAir by Therabody: PRO, JetBoots, JetBoots Primw, and Prime. I have a pair of JetBoots and PRO (1st Gen). I've gifted my dad the PRO (1st Gen). I have upgraded myself and Tony with a pair to the latest releases of JetBoots Prime. It's a great investment for your partner and yourself to use regularly at home and when you travel. I've never had a problem through TSA with them in my carryon. 

GPS Watch -- your training partner may already have one so it is always fun to get the latest version or a new color. I used to use Garmin for the last couple decades -- they are great watches and GPS technology. I have currently the Garmin Epix. COROS is also a great competitor and I've enjoyed their features. I have the APEX 2 Pro and Vertix. The technology and battery life are phenomenal, prices are competitive to comparable watches, and their customer service is stellar. Discount: NADIA - for free extra wristband with purchase. 

2. BEST FRIEND:

Race registration -- Gift your friend a race registration you know they have been wanting to race or want to do together. More time together with the ones we love is always the best. I am the race planner for myself, dad, and Tony. Here are some we will be doing in the next couple months with discount codes, where applicable: 

• 12/15 Holiday Half
• 12/22 Mt. Wilson 25K - NADIA5
• 1/19 Rose Bowl Half - 2025NADIA10
• 2/2 Surf City Half - NADIA10
• 2/24 Ventura Half
• 3/17 LA Marathon - 2025NADIA10
• Alpha Win Race Series - NADIA20
• SoCal Trail Races - NADIA

3. NEW RUNNER:

$100-200 running store gift card -- The best way to start running is with a great pair of new running shoes that fit a runner's needs. For any new runner, I recommend first to visit your local specialty running store to have your running gait analyzed for free then have the rep recommend the best shoes for you in different brands. 

4. SECRET SANTA:

Earbuds / Headphones - JLab have my favorite earbuds and headphones. You have several price points to choose from as low as $30 or $199 for your premium pairs. It is a perfect gift for anyone and even a great stocking stuffer. All their products deliver quality sound and have been my favorite earbuds for over a decade. Discount: NADIA15 - save 15% off.  

Triswim Bath Set - I have been using SBR Sports for over a decade. I love their body wash, shampoo, conditioner, and lotion. Safe for kids or pets and great for athletes of all sports. Mix and match your gift bundles of Triswim and there are traveler's sets, too. Discount: NADIA - save 20% off.

5. INJURED RUNNER:

Pain management patches - StaminaPro Patches are electroceutical charged patches with electrons from a variety of nutrients shown to reduce inflammation leading to faster recovery and performance. for recovery, pain management and performance. Some of the nutrients are branched chain amino acids, essential amino acids, arnica, beet root, bioperine, COQ10, glutathione, green tea extract, Mg, MSM, Olive Leaf, Omega-3, Tumeric, Vitamin D, and more. My entire family uses them not only during running, but also if we tweak something during a non-running related activity. Discount: NADIA15 - save 15% off. 

Bodyweight support system - LEVER Movement device attaches to your at-home treadmill and can take up to 45 pounds off your bodyweight allowing you to focus on your form, return from injury safely, and/or ramp up your mileage safely. This was one of the key tools I used after my right meniscus bucket handle tear in 2021. Discount: NADIA - save 15% off any item on their site.

6. Runner that Needs Helps with Nutrition: 

Hydrogels - Maurten Starter Kit allows an athlete to try several of their products in training to help explore what works best for ourselves. The Feed offers a great option to try out Maurten and other nutrition products in a goodie bag as well. 

Protein - I am a huge advocate of consuming more quality protein in our daily diets. Protein powders can help us fill in the gaps. I love the protein line with CBD by Mons Pura. Try their vanilla ice cream flavor or chocolate mousse. Discount: NADIA20 - save 20% off anything. Or you can try another great new protein line with creatine or collagen products by RNWY, discount NADIA15 for 15% off any rnwy product. 

Meal Delivery Service - Order a week supply of meals for your runner to help them have healthy, tasty meal options at home to save time and best part no dishes. Designed for athletes, I use Trifecta Nutrition meal delivery service with a 10 meal plan delivered every other Friday. Meals are vacuumed sealed, never frozen, last up to 6-10 days in the fridge or 3 months frozen. Explore from over 100 meal choices from clean, paleo, keto, and plant based categories. Ships to all 50 states.

7. RUNNING CLUB FRIENDS:

Running Accessories -- We can never have too many. I love the options Ultimate Direction accessories offers from socks, mittens, gaiters, buffs, performance hats and ice bandanas, which helped me tremendously at my Palm Springs Triathlon in 98F. Discount: NADIA - save 20% off anything on their site. 

8. RUNNING COACH:

Spa day pass -- We are reminded to pamper ourselves from time to time. Somehow, we tend to overlook this necessity often. Gift the gift of self love at their favorite local spa. They will be renewed and overjoyed. My favorite recovery wellness center is located in Pasadena called Renew Performance Center offering contrast therapy, red light therapy, floatation therapy (sensory deprivation tank), compression, and massage services. They are also offering holiday specials. 

However aside from a gift, your running coach loves simply to hear from you. I personally love holiday cards with a handwritten message or letter. I believe in the power of expressing your feelings through writing. Your dedication to your training and your feedback are always the best gift for your coach -- they thrive to see you happy achieving your goals. 

9. TRAVELING RUNNER:

Massage gun -- There are so many to choose from on the market. Different brands and sizes. My clients have shared with me they have tried the lower priced choices and are not satisfied in the end. Gift yourself or your loved one a high quality massage tool to use at home or travel. My favorite ones are the Theragun PRO for myself and Tony, Theragun Sense for my parents (its lighter for seniors), and Theragun mini for travel. I put my mini in gear check so I may use it immediately post race. I've also traveled with all my theraguns in my carryon and never had an issue with TSA.

Recovery sandals -- What we wear in between our training session can either hinder or support our recovery. Aim to wear supportive footwear and/or sandals when traveling or throughout the day if your are on your feet all day. I love to use my recovery sandals by VELOUS either their stylish flip sandal or slides. Foot care during and in between sessions is crucially important for not only performance but also for longevity and joint health. Ladies: please opt away from the ballerina flats, flat flip flops or heels over 3 inches. There is proven studies shown how this impacts the joint health of your feet over long period use. Love your feet. Discount: NADIA20 - save 20% off any style. 

10. TRAIL RUNNER:

Hydration Vests, Packs, Handheld Bottles - I LOVE trail running and love to have Ultimate Direction by my side on the trails. As my first and true love, I first started trail running 28 years ago. Finding the most comfortable pack or handheld for you can be daunting. Decide on what size you need then choose your color. All their packs have choices with several pockets and bottle options so you cannot go wrong. I have all the main sizes of storage capacity from 5L for racing, 10L, 15L, and 30L for my adventure all day runs. Discount: NADIA - 20% off anything on their site.

11. MOTHER RUNNER: 

Monthly supply of supplements -- My first answer would be a baby jogger and second help her feel her best with premium supplements. My go-to everyday at home or when traveling are Vital 4U premium supplements. It is pre-packaged packets of 12 pills with over 75 nutrients to help support your daily nutrition. I have been using them for over a decade and also have both my parents on them, too. I rarely get sick, most notably I have not gotten sick at all between 2020-2024. Supplements help support a healthy lifestyle. 

12. YOURSELF:

At home massage or a vacation -- You deserve to gift yourself the things that allow you to heal and renew. Often at the end of the work day, we make the mistake to say "I need a ___" to decompress and it may not be the right choice. I am grateful to have found Paulina Valenzuela at Renew Performance Center to have helped me elevate my training this last year. She is worth the drive and I aim to see her weekly. Contact her to give yourself the gift of healing you deserve. 

Thank you for reading and please share this post with someone who may need some gift ideas this season. Happy shopping! 

Why a Post-Race Reflection

We spend weeks, months, and sometimes years chasing our goals. From early mornings day after day to all the sacrifices made to pursue a goal that lights you up and that is important to you. Whether it is to test yourself to go faster or longer, once we arrive to the day to test ourselves, it can go in a flash. A race is a celebration of our training. Sometimes, it can be perfectly executed or leave us questioning -- what happened. Post-race, it's important to take a moment to reflect on the wins of race day and the areas where improvement can be found. This allows you to identify multiple key elements to your race execution and training plan where you can celebrate the achievements and recognize what you've learned to be able to begin to visualize how to take what you've learned to your next goals. 

Below are some questions I share with my athletes to help guide their post-race reflection. I recommend taking the time to reflect and write down all the wonderful things that can come from training for a race and the race experience itself. I do this almost for every race of my own and it always gives me great insight on what I have achieved, where my weaknesses are, and what I would like to do next. Happy training and reflecting! Every experience is a learning experience. 

Post-Race Reflection

1. Race name, date, distance, weather
2. Describe the course. (Gain, point to point, race support, etc)
3. Estimate finish time vs actual finish time?
4. What do your mile splits show you about your pacing strategy? 
5. Were there any factors out of your control that impacted your results? 
6. Where you able to handle uncontrollable obstacles?
7. Were you able to stabilize your emotions? 
8. What was your fueling / hydrating strategy? Did it go as expected? How could you improve it? 
9. What makes you most proud of this race? 
10. What was your mindset before the race? Do you feel you can improve this? 
11. What was your mindset during the race? 
12. How was your sleep during race week and race weekend? Do you feel you can improve this? 
13. How was your nutrition race week and race weekend? Do you feel it helped or hurt your performance? 
14. What are the three major successes in your goal race? 
15. Where are three major areas you feel you can improve on? 

If you found this helpful, please share this post with a friend or runner who can also benefit from this guide. It helps me provide additional guides and tips to the community. Thank you kindly for reading. 

Heat Training Tips

Should I change my workout on really hot days? 

It depends on your goals. Physical performance in a hot environment can be compromised in three basic ways. As your body’s core temperature increases, it: 

• Reduces the endurance capacity of the muscles.
• Increases the body’s reliance on carbohydrate for fuel.
• Compromises many aspects of cardiovascular function.

As you get used to the heat, you’ll be able to train harder and tolerate the heat better with these reminders: 

• During your first hot weather workouts, cut back on your exercise duration or intensity. Go easier. Train shorter. 
• Gradually increase the heat stress load IF your goal is to get heat acclimated. If you load the heat stress too high or too long, you risk digging yourself too deep in a hole afterwards or worse a heat stroke. Heat acclimation can be done gradually, progressively in small amounts with recovery in between heat stress loads. 
• Exercise in the early morning or evening when air temperature is likely to be cooler. 
• Monitor your heart rate (HR). Slow down if your HR is higher than your target zone or if you don’t feel good. 
• Drink plenty of fluids with electrolytes. Very critical. 
• Pick a training route that provides lots of shade: parks or tree-lined roads or trails. 
• Know the symptoms of heat stress. If you have these symptoms, stop, get cool, and rehydrate: nausea, dizziness, headache, chills, brain fog, muscle cramps, extreme out of breath, reduction or cessation of sweating.
• Train with others when it’s extra hot. They can notice if you are compromised before you do.

What kind of clothing will keep me cool and protected? 

• Lightweight, loose, white, or light-colored moisture wicking fabrics help reflect the rays and allow better air circulation. As you may noticed, I aim to keep myself covered from excessive sun exposure because I am outdoors often and for decades. The sun not only has damaging effects if exposed to it for too long but it also accelerates aging. My hope is to protect my skin and age gracefully; therefore, I protect my skin as often as I can for three decades I have been training outdoors (3hrs boxing + 27 years running).
• UPF fabrics that protect skin from UV radiation. UD long sleeves with UPF 20+ are a great option.
• Sunscreen with at least SPF 15 to protect against both UVA/UVB rays. Reminder: UVA rays increase aging, inflammation, and potential risk of cancer. UVB rays increase risk of burn and potential risk of cancer.
• Visor or vented hat with a wide brim to protect your face and eyes. 
• Sunglasses
• Ice bandana 

What factors affect my ability to tolerate heat? 

You will generally be able to handle heat better when you are physically fit. Elderly individuals usually don’t tolerate heat as well as younger individuals. This is due to the decreased ability to sweat as we age into our golden years. However, heat tolerance is also trainable in seniors and adults. 

Other things that reduce your ability to tolerate heat include: 

• sleep deprivation 
• infectious disease 
• excess body fat 
• high humidity 
• depleted muscle glycogen 
• poor cardiovascular fitness 
• sudden increase in training 

How can I train myself to handle the heat better? 

The best way to promote heat acclimatization is through exercise training in a hot climate, particularly for athletes who will be competing under hot conditions. Continuous or intermittent aerobic training causes your body to acclimatize after about 7 to 14 days. Just make sure you start slowly and watch for signs of heat stress. For the first few days, exercise aerobically at about 60 to 70% of your maximal heart rate. Then gradually increase both your training intensity and volume. Adaptations that occur as you get used to the heat include: 

• earlier onset of sweating 
• higher sweat rates 
• lower body core temperature 
• increased blood volume 
• overall improved ability to tolerate heat
• lower heart rate response to submaximal workloads 

How much and what should I drink? 

In normal temperatures, the average sedentary person is recommended to drink approximately 0.5 ounce per pound of bodyweight of non-caffeinated, non-alcoholic beverages daily. Warm weather and exercise place even higher demands on the body for fluid. If you start an exercise session well hydrated, you’ll go a long way towards maintaining performance and personal safety. For regular hydration throughout the day, water with electrolytes is the optimal beverage choice; however, fruit juices, smoothies, seltzer waters, milk and herbal teas are also choices -- be mindful of extra calories. Remember that alcohol, coffee and caffeinated soda draw fluid to a certain degree out of the body since alcohol and caffeine are diuretics, however, not as dramatically as previously believed. 

Don’t rely on thirst as an indicator of your body’s need for fluids. By the time you’re thirsty, you’re dehydrated. If your urine is dark and there’s not much of it, you’re dehydrated. Increase your fluid intake. However, clear urine doesn't always necessarily mean you are fully hydrated. You cannot overlook the importance to take in electrolytes daily all day ideally. Some general guidelines: 

• Drink fluids until your urine is pale yellow to clear and plentiful. 
• In general, drink as much fluid as you can comfortably tolerate both before, during, and after exercise. Drinking small amounts frequently usually works better than drinking a large amount once. 
• Cool beverages are more inviting to our systems more quickly than warm beverages in hot conditions. 
• The stomach can only empty about 1 quart of fluid per hour into the body during exercise. If you drink more than that you could feel bloated or have the gastric sloshy feeling. Electrolytes can also assist with the absorption of water. 
• You’ll often see athletes pouring cold water over their head during a race or competition. This is an effective preventative practice to delay the elevation of core body temperature. I do this often and early in a race and guide my athletes how to do so as well. 
• General guidelines for fluid intake are: 
• 2-3 cups about 2 hours before exercise
• 1 cup 5-10 minutes before exercise 
• 1 cup every 15-20 minutes during exercise; increase in warm weather 

What about sports drinks? 

If a vigorous exercise session lasts longer than 60 minutes, it’s a great idea to drink a sports beverage during the activity. You should choose something with a minimum of 4 to 8% carbohydrate along with electrolytes (sodium, potassium, magnesium, etc.) depending on the length of time you are exercising. My favorite is Electrolit, which provides electrolytes in an optimal ratio. It promotes fluid absorption while providing caloric energy. The higher the temperature / humidity are then be mindful of your electrolyte intake, particularly sodium. One of my favorite ways it pre-load and/or replenish sodium is Pickle Juice (use discount NADIA20 for 20% off). Pre-loading is a HUGE asset when training in heat. Therefore, increase your electrolyte / sodium intake -- ensure you train your GI tract first during your training systems to explore the best consumption rate is for you. You should never experiment with a new drink during a competition. Your training sessions are the time to explore new and different options. 

Do the fluid recommendations change after I’m through exercising? 

Some athletes find it helpful to weigh themselves both before and after a workout. For every pound of weight you lose during a workout, drink 2.5 to 3 cups of fluid. Rehydration occurs faster in the presence of sodium, regardless of whether this sodium is in a sports drink or food. 

To replace muscle glycogen stores and speed recovery from the workout, you should start replenishing carbohydrates within 15 minutes after exercise. You may not feel like eating so soon after a workout, but a sweetened beverage like Maurten Drink Mix will often hit the spot. You’ll get more carbohydrate per ounce of fluid if you opt for a caloric drink. Then you begin intaking protein to help assist the recovery process. 

What about heat cramps? 

Heat cramps are brief, often excruciating muscle contractions that can occur in athletes who sweat a lot, especially when exercising in a hot environment. Usually this happens because the person is exceeding a pace they are accustomed to and/or have lost a large amount of sodium chloride through sweating and hasn’t taken in enough sodium when replacing fluid losses. Mild heat cramps can be treated by drinking 1 liter (about 1 quart) of water with about 1/4 to 1/2 teaspoon salt dissolved in it gradually throughout the training session. Athletes with normal or low blood pressure shouldn’t restrict their sodium intake. Salt tablets may help some athletes if they've trained with them, however, have been found to be a gastric irritant in some athletes. Practice with them first before competition. 

Heat acclimatization appears to reduce the incidence of heat cramps. Heat cramps can be prevented by following the above suggestions for fluid intake, having adequate sodium in your diet, and gradually progressing your training. 

How do I know if it’s too hot to exercise safely? 

Eighty to ninety percent of heat loss in a hot, dry environment is from the evaporation of sweat. However, in a humid environment, moisture in the air doesn’t allow the sweat on your body to evaporate as efficiently. Contrary to popular opinion, it’s the evaporation of sweat, not the sweat itself that cools us down. So training in humid heat is a lot riskier than training in dry, hot conditions. Check the weather chart below and if the “apparent temperature” is in the danger area, it’s a good day to take a break or exercise indoors.

Feel free to contact me if you have any questions or if you would like help in creating a training plan that is customized to your goals, your fitness level, and your lifestyle. Thank you for reading and sharing with a friend who might find this helpful! 

How to Fuel for Endurance

There is a great deal of info available regarding healthy eating and nutritional science. One important question to ask yourself to start: what are your nutritional goals? Is it to: improve your gastrointestinal health and microbiome, lose or maintain weight, build muscle, and/or fuel properly for optimal performance? Each have their own nutritional protocols and biological mechanisms. Given there can be a great deal of overlap, it is important to identify your primary goal in order to explore and experiment with what will work best for you. Below are my tips and fueling examples on "How to Fuel for Endurance" in training and races to optimize your performance and recovery. 

Training/Racing LESS than One Hour:

    Normally, you do not need to emphasize too much about consuming calories before or during training that is less than one hour. Our bodies have large caloric reserves, particularly lipid and glycogen storages. If it has been several hours since your last meal, you can choose to fuel with a small snack with calories for satiety. Or if you need a quick pick me up, a caffeine dose before can be helpful as long as it is in the first half of the day. Caffeine anhydrous does not have calories (it is a stimulant), which is normally recommended about 30 minutes before +/- 10 minutes depending how tolerant you are to caffeine. 

    After training, aim to consume a high quality protein source either as a drink or smoothie mixed with simple carbohydrates to facilitate absorption or in solid form such as: lean chicken, grilled fish, salmon, hummus, etc. The optimal post workout nutritional ratio is a 3:1 ratio of carb to protein. Research shows this carb-protein combination consumed within 30 minutes of exercise nearly doubles the insulin response, which results in a faster replenishment of glycogen stores. 

Training/Racing MORE than One Hour:

    Here is where you will want to focus on calorie quantity and quality depending how long and intense you are training. For any long training session and/or endurance event such as a marathon, ultra, or triathlon, training the GI (gastrointestinal) tract to process calories during exercise takes practice and experimentation with what works best for you. You can find an immense array of high density calorie mixes to help facilitate fueling during training/races. My recommendation is try several different products during your long runs/rides to see what is palatable and what settles well with your GI tract. I have trained with a variety of fueling sources in order to have a pretty durable GI tract to be capable of processing almost anything during marathon training, ultras, and ironmans. I also prefer solid foods during lower intensity sessions and/or longer training sessions of several hours because my palate gets tired of all the simple sugars. My philosophy is train with as many products as you can to explore with what works for you in training and then hone in on the one or few products that are your favorite to find the frequency you can consume it during your races to optimize your race performance.

    Consume high quality complex carbohydrates (polysaccharides) mixed with protein and/or healthy fats before and after.  During activity is where you want to opt for simple carbohydrates. Simple carbohydrates (monosaccharides or "sugars") are the preferred choice of macromolecule to be processed during activity, as it gets absorbed into the bloodstream primarily. The amount of calories will vary per individual. For example, if you are running near or at your race pace, you want to stick to a steady flow of consuming simple carbs. Your GI tract is not able to process calories as efficiently the closer you get to race pace. If you are cycling, you can normally process more calories than when you are running; therefore, you can consume more on the bike. 

    The longer the endurance training or event, the MORE essential it is to find a fueling strategy that works with your GI tract. You will find some athletes report after an Ironman, marathon, or ultra that they were sidelined, slowed down, or DNF’d (did not finish) due to GI distress, cramping, vomiting, etc. Most of the time, this is avoidable as it was due to lack of training the GI tract to withstand a fueling strategy (and the weather temperature also affects this making it even harder to process calories the hotter it gets), while racing for 4, 12, 24 hours, or longer. Physiologically, our GI tract can be trained; however, it needs practice equally as our muscular and skeletal systems need in order to endure the length of these events. My strongest Ironman, ultra, and marathon times have been from a combination of proper training, race execution, and the final touch of a proper fueling strategy. This has been practiced and honed in on during long training sessions. Practice different fueling strategies in training first before utilizing it in a race. Below are some examples I've used:

BEFORE: 100-500 Cal 1-2 hours before start

* Electrolit for electrolytes (zero calorie has 4 flavors, caloric form has over 15 flavors)

* Vital 4U supplements premium (each packet has 12 pills with 80+ nutrients)

* Vital 4U pouches (4 flavors, 3 caffeinated levels)

* cup of oats with blueberries, walnuts, and superfood powder mix

* cup of greek yogurt with raspberries and almonds

* wheat bread toasted with almond butter and sliced banana drizzled with honey

* crackers with peanut butter, sliced banana, sprinkled with pine nuts

* lean grilled chicken or egg whites with veggies (for my afternoon or evening sessions)

* wheat bread with avocado, hummus, tomato, and tapatio (adds sodium)

* light smoothie with frozen banana, almond milk, flax, chia

* Maurten Drink Mixes 320/160 (simple carbs mixed with water)

* Maurten Solid (225g Carbohydrates per bar)

DURING: 100-500 Cal/hr

* Maurten hydrogels (perfect during racing, comes in caffeinated and non-caffeinated forms)

* Maurten Drink Mix 320/160 (perfect for racing triathlons or when you carry bottles in road/trail races)

* Maurten Solid Bars (oat and cocoa flavors)

* nutty bars 

* salty trail mix

* individual packets of almond butter

* chips 

* crackers with cheese

* almond butter or avocado sandwich (for mountain runs)

* turkey sandwich with avocado, hummus, veggies, salsa (lunch on mountain days)
* Electrolit bottles or powder mix for electrolytes replenishment

AFTER: 100-500 Cal within 30 min of finishing

* protein drink or chocolate milk

* biltong or jerky 
* lean grilled chicken with wild rice and steamed veggies

* grilled fish with kale and couscous  

* blackened salmon with quinoa

* grilled shrimp or scallops with baked sweat potato 
* ceviche or mariscos with pico de gallo and air popped popcorn
* Electrolit (replenish electrolytes lost)

* Maurten Drink 320 Mix (replenish carbs burned)

* Maurten Solid bars 

* Trifecta healthy balanced meal (saves time)

It is important to consume healthy nutrients within 30 minutes of finishing your activity because your cells are most active enzymatic activity in mitochondria to assist in a quicker absorption rate. Having a packet of protein powder helps conveniently to get the protein efficiently in when you're done training/racing. Within 1-2 hours or when your appetite returns (as some athletes report not being hungry post long endurance events), have the healthy, balanced meal. Every healthy meal will help strengthen body and set it up to be stronger for the next training session. Recovery happens faster by how we refuel. 

Your individual needs may also change as you become more efficient. They may change as you vary your intensity in training and races. You will notice some athletes will need less than others because they are either pushing at a higher intensity or have already trained to require less. What works for one may not necessarily always work for another. Experiment with what works for you and implement that strategy on race day. Feel free to contact me if you have any questions.