Marathon Training Nutrition Masterclass With Kira Sutherland | Sports Nutrionist,TCS Sydney Marathon

In this episode, we discuss specific nutrition needs of the body while training for a marathon. Be it the macros, vitamins or supplements, we break it down day by day with none other than Kira Sutherland, Sports Nutritionist of the TCS Sydney Marathon. We talk about: how to fuel for easy runs ⁠what to eat before, during and after a long run ⁠what blood tests to do to identify supplemental needs ⁠what should be in your recovery drink ⁠what is the right way to consume an energy gel Give it a watch and become a more informed runner by the end of it. #marathonnutrition #nutrition #sportsnutrition Timestamps 00:00 - Trailer 00:47 - Introduction 02:13 - Meet Kira Sutherland: Sydney Marathon's Sports Nutritionist 04:17 - Does Your Nutrition Really Need to Change for a Marathon? 06:43 - How to Plan Training Nutrition and Why Short Runs Only Need Water 08:27 - Should You Train Fasted or Fuel Before Running? 10:32 - The Role of Caffeine: How Much and When to Take It 14:06 - Fasted Training for Fat Adaptation and Training Your Gut 18:50 - Electrolytes and Sodium: How to Calculate Your Sweat Rate 22:36 - Why Overhydration Is More Dangerous Than Dehydration 25:04 - Fueling the Long Run: What and When to Eat 29:25 - Gels, Chews and Real Food: What Works While Running 32:37 - How Gels Absorb and the Sports Drink Mistake Everyone Makes 35:47 - Why Running Faster Wrecks Your Gut and How to Fix It 37:35 - Caffeine Strategy for Race Day and When It Goes Wrong 42:40 - Why Feeling Good Matters More Than Your Garmin Data 43:47 - Recovery Nutrition and the 30-45 Minute Window 45:46 - The Carb-to-Protein Ratio and How Much to Eat 50:37 - Key Micronutrients: Iron, Vitamin D and Why to Test Them 55:35 - Zinc, Magnesium, B12 and Immune Support for Runners 58:32 - Closing Thoughts and Race Day Nutrition Teaser 59:30 - Outro Please don’t forget to Like, Share & Subscribe. Our Social Media Handles: Facebook:   / fitpage.in   LinkedIn:   / fitpage   Instagram:   / fitpage   Youtube:    / fitpage   Twitter:   / fitpage   Website: https://fitpage.in/