EP 23 🏃‍♀️ Marathon Nutrition

Sports nutrition for running a marathon for TEENAGERS! With the Boston Marathon around the corner and more teens engaging in long distance runs, Roxana Ehsani professional sports dietitian joins us to cover the essentials every teen needs to know to train and compete in long distance running in a safe and effective way!

Liz and Roxana Ehsani discuss the essential aspects of marathon running for teenagers, focusing on the importance of nutrition, hydration, and the right fueling strategies. Roxana shares her expertise as a sports dietitian, emphasizing pre-workout nutrition, hydration habits, carbohydrate needs, and common mistakes that young athletes make. The discussion also highlights the importance of empowering teens to take charge of their nutrition and cooking skills, ensuring they are well-prepared for their marathon endeavors.

Chapters

01:45 Introduction to Marathon Running for Teens

04:00 The Importance of Pre-Workout Nutrition

08:57 Hydration Strategies for Young Athletes

12:44 Carbohydrate Needs for Teen Runners

15:55 Nutrition During and After Runs

19:16 Common Nutrition Mistakes for Runners

21:04 Empowering Teens in Nutrition Choices

23:15 The Right Time to Start Nutrition Planning

25:10 Favorite Nutritious Snacks and Closing Thoughts

• Pre-workout nutrition is crucial for performance.
• Hydration should be a daily habit, not just during runs.
• Carbohydrates are essential for energy and recovery.
• Teens should experiment with nutrition during training, not on race day.
• Post-workout nutrition is vital for recovery and injury prevention.
• Keeping a food log can help identify dietary issues.
• Empowering teens to cook fosters independence and healthy habits.
• Balanced meals should include carbohydrates, proteins, and fats.
• Stashing hydration along the running route can enhance performance.
• Nutrition is as important as training for marathon success.