Christopher D. Jensen, PhD, MPH, RD Learn what you should be eating and drinking before endurance training or competition. Proper nutrition will help optimize your energy, hydration, performance and recovery. Tips to Keep in Mind: Start training hydrated and fueled, by taking the time to eat and drink beforehand. Make sure to consume at least 16-20 oz of water or sports drink 2-4 hours before your workout. Eat a carbohydrate-based meal (200-300 g) that .

Christopher D. Jensen, PhD, MPH, RD As an athlete, you’re used to hearing about carbohydrates that fuel your muscles and amino acids and proteins that help to build muscle tissue. But what’s your vitamin/mineral IQ? In this article, you’ll learn the importance of vitamins and minerals, both for health and for athletic performance. We’ll also explore whether athletes need more of these nutrients, and discuss practical strategies to help you get the essential vitamins .

Josh Cox knows a thing or two about running marathons. Tap into his wealth of knowledge and experience as you train and prepare to conquer 26.2 miles. For a complete Marathon training plan, visit the Training Plans sections on our Nutrition & Training page. What to eat the night before: The cardinal rule of running marathons: “Don’t do anything new on race day.” This applies to the night before as well. You want race .

Christopher D. Jensen, PhD, MPH, RD Training for and competing in tough races like Ironman triathlons is an enormous physical challenge. Imagine if that challenge was even tougher because you are experiencing symptoms like lack of endurance, persistent fatigue, a higher heart rate during exercise, irritability, and a noticeable reduction in your motivation to train. You might think your symptoms are a result of overtraining or not fueling your muscles with enough carbs, but .

Alex M. McDonald, MD Sodium is an important part of every athlete’s diet. Athletes have higher sodium needs compared to the general population because sodium loss escalates when one sweats. Sodium is also required for optimal hydration before, during, and after exercise. The specific amount is highly individual and must be practiced in order to determine your appropriate nutrition strategy Through proper practice and training, athletes can maintain balanced hydration and avoid many of .