Race to Wellness: Master Pre and Post-Race Nutrition with H-E-B’s Expert Dietitian Tips

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Embarking on a wellness journey, especially as you prepare for an event like the Austin Marathon, combines the thrill of physical training with the importance of holistic nutrition. In this blog, we delve into the crucial aspects of pre and post-race nutrition, offering valuable tips and insights to enhance your experience. With the expert guidance of an H-E-B Dietitian, we’ll explore tailored dietary strategies that can significantly boost your performance and recovery.

Whether you’re gearing up for a race or seeking to improve your overall fitness, understanding pre and post-race fueling is crucial. Let’s dive into our H-E-B Dietitian recommendations and share some of their favorite products to meet these goals. 


Before Your Race

H‑E‑B Frozen Multigrain Waffles

For endurance-type activities, carbohydrates serve as the foundation of your diet. They provide the main source of energy for both your body and brain. To prepare your body for longer periods of physical activity, start thinking about carbohydrate loading 1-2 days before your run. Aim for whole grain and starchy vegetables, like waffles or pancakes at breakfast and sweet potato, pasta, or rice at lunch and dinner. Oats, cereals, and fruit pouches make for great snacks and you can even enjoy orange juice during this prep period.

  • Carbohydrate Goal for 1-2 Days Before Your Race: Aim for 4.5-5.5 grams of carbohydrates per pound of body weight each day. For instance, a 150-pound individual should target approximately 675-825 grams of carbohydrates daily.

H‑E‑B 10g Protein Instant Oatmeal – Strawberries & Cream

Keep these same carbohydrate sources in mind as you jump into race mode on the big day. One or two hours before your run, you’ll want to fuel yourself with a quick source of carbohydrates, like a bagel with jam and banana slices.

  • Carbohydrate Goal 1-2 hours before: 0.5-1.0 grams of carbohydrate per pound of body weight. This looks likes some 75-
    100 grams of carbohydrate for someone weighing 150 pounds.
Favorite Products: H-E-B Frozen Multigrain Waffles and H-E-B Protein Instant Oatmeal varieties


What to Eat After 

H‑E‑B Organics Chickpea Elbow Pasta

You’ve just finished your race, congratulations! Now there’s just a small race to fuel your body after all that hard work. In the 24-48 hour period after your race, you’ll want to fuel with the right combination of foods to help replenish glycogen stores, support muscle repair and build, and recover lost electrolytes.

  • Carbohydrate Goal 24-48 hours after: three times more carbohydrate than protein per your usual intake.
Favorite Products: H-E-B Organics Whole Wheat pasta varieties or H-E-B Organics Chickpea, Red or Yellow Lentil pasta varieties if you’re looking for a gluten free option.


What About Protein and Fat?

H‑E‑B Organics Whole Wheat Penne Rigate

While focusing on carbohydrates is crucial, it’s important not to overlook the other essential macronutrients: protein and fat. It’s easy to forget about the other two macronutrients when so much of fueling involves balancing your carbohydrate intake. But a solid high-quality protein plan will help prevent muscle breakdown and enable muscle repair. In the case of endurance activities like marathon running, your body will eventually burn protein for energy.

Pair your carbohydrate-loaded meals with protein foods like lean cuts of meat, tofu, and beans and legumes. In the case of fat, you’ll want to swap smartly. As you increase your carbohydrate intake prior to a run, your fat intake will drop. Think about swapping butter or avocado slices on your morning toast for an extra slice of toast.


Meal Planning

H‑E‑B Stride Strawberry Kiwi Recovery Drink

For just $45, you can book a 30-minute Meal Planning session with an H-E-B Dietitian, tailored specifically to your dietary needs and goals.

Ideal for both individuals and families, this session offers a gateway to healthful, realistic, and scientifically-backed nutrition plans. Athletes, in particular, will find value as the session dives deep into dietary considerations vital for optimal performance. Your dietitian will tailor a meal plan to suit your taste preferences, cooking style, and cultural nuances, all while accommodating any dietary restrictions. The result? A one-week personalized meal guide, complete with delectable recipes and a handy shopping list, ensuring your meals are as enjoyable as they are nourishing.

 

In summary, the journey to peak athletic performance is as much about what you eat as it is about how you train. Proper nutrition, specifically tailored to the demands of your physical activities, is key to unlocking your full potential. From carbohydrate loading before a race to replenishing your body with the right balance of nutrients afterward, every meal plays a critical role in your performance and recovery.

Remember, it’s not just about the quantity of the food you consume, but the quality as well. Balancing carbohydrates with high-quality proteins and smart fat choices ensures your body gets the comprehensive support it needs. This is where the expertise of an H-E-B Dietitian becomes invaluable. By booking a personalized meal planning session, you gain access to customized advice and meal solutions that cater to your unique dietary needs and preferences.

Whether you’re a seasoned marathoner or a first-timer at the Austin Marathon, investing in a consultation with an H-E-B Dietitian can be a game-changer. It will not only assist in fine-tuning your diet for optimal endurance and performance but also ensure that your meals are enjoyable, nutritious, and aligned with your specific health and wellness goals as a marathon runner. Fuel your body right, and you’ll be amazed at what you can achieve.

To learn more about H-E-B Wellness Dietitian Services, which are available both in-person and virtually, visit our website https://www.heb.com/wellness or call (855) 805-9355.

Run into the Holidays: Austin Marathon Themed Gift Ideas for Every Runner on Your List

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Hello, Austin Marathon enthusiasts! As the holiday season approaches, it’s time to spread the joy of running with thoughtful and inspiring gifts. Whether you’re shopping for a seasoned marathoner or someone just starting their running journey, our curated selection of Austin Marathon-themed gifts is sure to bring a smile to their face.

1. Austin Marathon, Half or 5K Entry

It might not fit under the Christmas Tree but will provide them with a lifetime of memories. Give the gift of a thrilling experience with an entry to the Austin Marathon, Half Marathon, or 5k. Let your loved ones lace up their running shoes and conquer the iconic streets of Austin in a race that promises a bucket list experience.

Price: $79.99- $219.00

Purchase a gift registration now through December 27th and you will be entered to win a FREE entry!

  • Can be used for a new entry or as a refund if already registered
  • Must use the links from this webpage below to be entered into the giveaway
  • The winner will be emailed directly through email to purchase the gift registration
  • Must use the link from the Gift Registration Webpage to be entered.

 

 

2. Add a Personalized Finisher Medal Plate to Registration

Personalize the running experience with an Austin Marathon Name Plate. Engraved with the runner’s name and finishing time, this elegant touch turns a medal into a cherished keepsake, commemorating their dedication and triumph.

Can be purchased in registration.

Price: $12.99

 

 

 

3. Run Austin Leather Belt by Alvies Boots

This amazing high-quality leather belt brought to you by Alvies Boots is compatible with the Austin Marathon, Half Marathon, and 5K belt buckle finisher medal. The belt is the perfect accessory for showcasing the achievements of every determined runner. A stylish reminder of their accomplishment. Choose from three unique designs – Austin Marathon, Austin Half Marathon, and Run Austin.

Price: $85.00

 

 

4. Professional Photo Package from FinisherPix

Capture the essence of the Austin Marathon journey with a Professional Photo Package from FinisherPix. Ensure that every stride and finish line moment is preserved by seasoned race photographers. Gift your loved one a collection of high-quality images that tell the story of their accomplishment.

Price: $29.99 – Marathon, $19.99 – Half Marathon, $9.99 5K

 

 

 

5. Austin Marathon 2024 Limited Edition YETI

Keep the running spirit alive with the Austin Marathon Yeti – a durable and insulated companion for both pre-race preparation and post-race celebrations. Whether it’s a hot coffee to kickstart the morning or a refreshing beverage to toast success, the Austin Marathon Yeti is a practical and stylish gift.

Price: $49.99

 

 

6. Custom Course Map Print by Pranta Sports

Transform memories into art with a Custom Course Map Print. Commemorate the unique journey of the Austin Marathon by displaying the race course as a beautiful and personalized piece of wall art. A thoughtful gift that celebrates the dedication and perseverance of your favorite runner.

Price: $75.00

 

 

This holiday season, go beyond traditional gifts and inspire the runners in your life with presents that reflect their passion for the Austin Marathon. Whether it’s the excitement of race day, stylish accessories, or personalized mementos, these gifts are sure to make this holiday season unforgettable for every runner on your list.

Happy Holidays and Happy Running, The Austin Marathon Team

The Ascension Seton Austin Marathon Unveils First Wave of Elite Runners for 2024

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Prize purse totals $20,000 for Marathon Distance

AUSTIN, Texas, December 15, 2023 — The Ascension Seton Austin Marathon, Half Marathon and 5k is proud to announce the initial selection of elite athletes for the 2024 event. This long standing program aims to assemble a competitive field of top-tier male and female runners while also identifying emerging talents, elevating the overall standard of competition to Olympic levels. FloTrack’s live coverage will capture the intensity among elite marathoners and half marathoners, providing a spotlight on their performances. The 2024 Austin Marathon, owned and managed by High Five Events, is scheduled for February 18, 2024.

“The investments we’ve made into the Elite Athlete Program are beginning to bear fruit with the overall growth and several elites qualifying for the Olympic Marathon Trials,” remarked Emily Stevens, Athletes Services Manager for High Five Events. “The competition adds another layer of excitement to an already energetic Austin Marathon weekend.”

The initial round of elite athletes for the 2024 Austin Marathon and Half Marathon includes: 

 

Marathon Female Elites:

Returning 2021 Half Marathon Champion – Sophie Anders, Fort Collins, CO – Marathon PR: 2:45

Raychel Figurski, Wyoming, MI – PR: 2:49

Christine Ramsey-Hardy,l Austin, Texas – PR: 2:41

Leah Rotich, Coon Rapids, MN – PR: 2:42

 

Marathon Male Elites:

Anderson Chepkwony, Nakuru, Njoro, Kenya – PR: 2:29

Peter Ngetich Kericho, Rift Valley, Kenya – PR: 2:12

Brendan Sage St., Michael, MN – PR: 2:20

Denis Kiura, Grand Prairie, TX – PR: 2:13

 

Half Marathon Female Elites:

Lineth Chepkurui, Eldoret, Rift Valley, Kenya – Half Marathon PR: 1:11

 

Half Marathon Male Elites:

Ridley Holmes, Austin, TX – Marathon PR: 2:27

Eric Klein, Las Vegas, NV – Marathon PR: 2:29

Jordan West, Waco, TX – Marathon PR: 2:23

 

For 2024, the prize purse for the marathon elite field has been elevated to an impressive $20,000. While no prize money is allocated for the half marathon, elite runners can avail themselves of a complimentary entry if they meet the specified standards (refer to the guidelines below).

Applicants interested in joining the Elite Field must adhere to the following requirements:

  1. Submit the Elite Application before the December 31 deadline.
  2. Non-U.S. applicants must be represented by a Coach or Sponsor.
  3. Rolling applications accepted until December 31, 2023. Submissions received post-deadline will be reviewed on a case-by-case basis, with athletes notified of their selection by a representative of The Austin Marathon.

All athletes, including those in the Elite Field, are subject to random pre- and post-race drug testing. Prize checks will be mailed post-race upon completion of the drug testing protocol. Only Full Marathon runners accepted into the Elite Field are eligible for prize money, and they are not eligible for age group awards. All prize money and elite field awards are based on gun time, not chip time.

For questions or additional information, please contact [email protected]. Please allow 7-10 business days for a response.

 

About the Ascension Seton Austin Marathon®: Since its inception in 1991, the Austin Marathon® has emerged as a world-class running event, attracting participants from all 50 states and over 30 countries. With a course that spans every quadrant of this dynamic city, offering a festive atmosphere with live music throughout, the marathon culminates in a vibrant finisher party. The event also serves as a powerful force for good, raising hundreds of thousands of dollars annually for various non-profit organizations. The Austin Marathon elevates Presidents Day weekend into a grand showcase of athleticism and community spirit, making it a bucket-list event for athletes, enthusiasts, and supporters from all over the world.

About High Five Events: High Five Events is the parent company of the Austin Marathon, Half Marathon & 5k, 3M Half Marathon, CapTex Triathlon and Kerrville Triathlon Festival. With over 150 years of combined experience, the High Five Events team specializes in organizing large-scale events across diverse venues, solidifying their presence on the Inc. 5000 List of Fastest Growing Companies in 2019 and 2020.

Holiday Workout Bingo: Training for the Austin Marathon

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The holiday season is upon us, and what better way to infuse your Austin Marathon training with a festive twist than with a Holiday Workout Bingo! We’ve created a fun and motivating bingo card with a variety of workouts to keep you active and engaged during this joyful time of year. Let’s make your holiday fitness journey exciting and rewarding.

Holiday Workout Bingo Card:

Instructions:

  1. Download and print your Holiday Workout Bingo Card, or save it to your phone and share on your Instagram stories!
    • You can take a screen shot or right-click and save the image.
  2. Complete each workout on the card as you go about your holiday season.
  3. Cross off the workouts you’ve completed.
  4. Try to complete a row, column, or diagonal, and earn yourself a reward for your dedication!

Rewards:

Complete a row, column, or diagonal on your Holiday Workout Bingo Card, and reward yourself with a little holiday treat, whether it’s a cozy evening by the fire, a special dessert, or some extra time to relax and enjoy the season.

The Holiday Workout Bingo adds a touch of fun and motivation to your Austin Marathon training while allowing you to savor the holiday spirit. Share your progress and completed bingo cards on social media and tag us @austinmarathon to inspire others to stay active during the holiday season. Let’s make this a joyful and active journey towards the Austin Marathon finish line!