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Why Marathoners Need Proper Nutrition When Running 26.2 Miles

Proper nutrition can effectively power marathoners to the finish line

You train for months. Your goal is the Ascension Seton Austin Marathon or Austin Half Marathon finish line. All of your hard work leads up to Sunday, February 16th. GU Energy Labs, the Official Energy Gel and Chew of the Austin Marathon, is here to help you perform your best! Their products are scientifically proven to give you the energy you need. They’ll have two on-course Energy Zones near Mile 9 and Mile 20. GU will provide the following ROCTANE Energy Gels, Vanilla Orange (35 mg of caffeine), Chocolate Coconut (35 mg of caffeine), Blueberry Pomegranate (35 mg of caffeine) and Pineapple (no caffeine) on course. GU Blueberry Pomegranate Energy Chews (no caffeine) will also be available. Check out their advice on proper nutrition, listen to the “Eating is Training” episode of the Pinnacle Podcast, and prepare to perform your best!

Proper nutrition advice from the experts at GU Energy Labs

Through training, we grow stronger, get faster, and learn how to endure more. By eating the right nutrients, in the right amounts, at the right times, we build our muscles, mend our bodies, and optimize our training efforts. While athletes train hard to prepare for races like the Austin Marathon and Austin Half Marathon, they also need proper fuel to make sure they feel good and their performance doesn’t suffer on race day.

When you’re out running for miles on end, your muscles consume their glycogen stores after only an hour and a half. Your body needs fuel in the form of calories to keep going to avoid the dreaded bonk. When you run, blood is diverted away from your digestive tract to power your muscles, so you need something that is easily digestible and can be converted to energy quickly. Sports nutrition products like energy gels, chews, and drink mixes provide fast-acting energy so you can fuel quickly without stomach issues, allowing you to keep pushing hard. Along with sufficient hydration and electrolytes, the type of food you eat is crucial. In long races like the Austin Marathon, proper race fuel can be the difference maker between getting to the finish line feeling good or struggling through the last five miles.

The fuel your body needs

Fueling is not just for race day. The fuel you eat during training sessions is equally important. At GU we like to say “Eating is Training”. It’s a mantra for optimizing athlete’s everyday diet. It means tailoring your nutrition intake to meet the demands of your training cycle with planned and purposeful fueling. Eating is training, is a holistic approach to nutrition with a focus on performance and recovery.

Check out GU’s Pinnacle Podcast episode for more on the “Eating is Training” philosophy.

GU Essentials – The Foundation of a Good Plan

Energy Gels – 100 calories, delicious → Great for training.
ROCTANE Energy Gels – 100 calories, MORE amino acids, MORE sodium → Reach for these when it’s time to get serious.
- What’s the difference? Learn when to reach for a ROCTANE Energy Gel.
Energy Chews — 90 calories per serving, portable & delicious → Mix it up with the GU you can chew.

Race Day Nutrition 101 — The Basics

You’ve invested energy, money, and a whole lot of time to get to the start line. Set yourself up for success with a fueling and hydration plan. There are three basic aspects to creating a proper nutrition plan, energy, hydration, and recovery. Yes, everyone is different and responds differently to what they eat and drink. Here are a few rules of thumb we recommend following to keep you performing and feeling good on race day.

Rule of Thumb #1

Consume 100-200 calories per hour while running. That’s the magic range that will work for most people. While it’s possible to train your body to absorb more than 300 calories per hour, if you haven’t practiced before race day, we recommend staying within this range. Start consuming in your first hour of running since you are bound to go into a calorie deficit in a race like the Ascension Seton Austin Marathon.

Rule of Thumb #2

Hydrate along the way by drinking between 16-30 oz of fluids every hour. Staying hydrated is one of the easiest ways to make sure your body is performing at its potential. When you’re dehydrated, your power output goes down. Don’t waste your run and keep the fluids flowing!

Rule of Thumb #3

You need electrolytes to absorb fluids — 300-700 mg of sodium per hour. Plain water does not absorb as efficiently as water with electrolytes, so make sure you’re getting enough salt to help you hold that hydration. We supplement sodium in all GU energy products to make hydrating easier for you. Just sip some water after a gel, chew, or Stroopwafel to nail your hydration plan.

Rule of Thumb #4

Recover faster by consuming a complete protein within 30 minutes of uploading your race to Strava. By including recovery in your training routine, you can bounce back faster and get stronger making you ready for your next run.

Rule of Thumb #5

Protect your muscles and stay sharp with 3,000 mg of amino acids per hour. Branched Chain Amino acids (or BCAAs) are the building blocks of proteins, and can start repairing your muscles while running. GU helps protect your muscles from damage by including BCAA’s in all GU energy products. BCAA’s are a GU HQ favorite because they help fight muscle soreness, and we believe any time is a good time for BCAA’s; pre-run, mid-run and post-run!

Big thanks to the experts at GU Energy Labs for providing so much helpful information. You’ve done the training. Planning is complete. All the information you need is now yours. The last part is to reach your goal at the finish line! Don’t forget, GU will have two on-course Energy Zones near Mile 9 and Mile 20 to give you the boost you need.

Austin Marathon Prepares for One of the Largest Event Weekends

in Press Release

Event weekend will see two world record attempts, numerous events, and thousands of runners

The Ascension Seton Austin Marathon presented by Under Armour is making final preparations for one of the largest event weekends in its 29 years. Highlights of this world-class event include four events for participants of all speed and abilities, two Guinness World Record attempts, and one 3-block-long finish line festival. The return of the FloSports live broadcast will highlight the elite field competition. The broadcast will showcase several elites in their final tune-up before the 2020 Olympic Marathon Trials. More than 16,000 runners from all 50 states and 35 countries will run Austin’s streets. The 29th annual Austin Marathon, owned and produced by High Five Events, will take place on February 16, 2020.

“It’s amazing to see the growth of the Austin Marathon and I’m proud that the city of Austin continues to embrace and support Austin Marathon weekend,” said Leo Manzano, Olympic silver medalist and Austin Marathon Race Ambassador. “Everyone loves Austin Marathon weekend, from runners who travel from around the world to Austin families who complete the Manzano Mile together.”

Austin Marathon Shakeout Run will kick-off event weekend

Fleet Feet Austin will kick off Austin Marathon weekend by hosting the Austin Marathon Shakeout Run on Friday, Feb. 14th. At the Austin Marathon Health and Fitness Expo, visitors can test the industry’s latest products. Participants can chat with the Austin Marathon Pacers. They can also purchase Official Under Armour + Austin Marathon gear at the Fleet Feet Store. Available gear includes the limited-edition Austin UA HOVR Machina.

The two-day Austin Marathon expo will take place on Friday, Feb. 14th, and Saturday, Feb. 15th. Children, families, and elites will participate in the Manzano Mile presented by Dole Packaged Foods on Saturday, Feb. 15th. The family-friendly Austin Marathon KXAN Simple Health 5K will begin at 7:45 a.m. on Sunday, Feb. 16th, 45 minutes after the Austin Marathon and Austin Half Marathon. Registration is still open.

Event weekend will see two Guinness World Record attempts

The first world-record attempt is by Drake Muyinza. He will attempt to run the world’s longest fashion runway by running 26.2 miles and changing outfits every four miles. The current record is two miles. The second world-record attempt is by Vicar David Peters. He will attempt to run the fastest marathon in a cassock, beating four hours and 16 minutes. Both Guinness World Record applications are still pending. The 2020 course was designed to provide a better participant and spectator experience and allow enhanced traffic flow along the course. Participants will still finish with the picturesque Texas State Capitol as their backdrop. Tens of thousands of spectators will cheer along Austin streets. Race-course highlights include two GU Energy Labs Energy Zones, live music, 22 aid stations with nuun performance.

“We are so excited to finally reveal this six-month project and highlight all the great Austin vintage sellers and artisans,” said Drake Muyinza, REB Vintage Stylist. “The looks have been styled and perfected, I’ve put in the training miles, and we’re pumped to put on an awesome show at the Austin Marathon for both the spectators and my fellow marathoners who have worked so hard for this day!”

Numerous ways for participants to celebrate their accomplishments

Sunday’s participants can enjoy the 3-block-long finish line festival. It will feature the Under Armour recovery zone. Participants will celebrate event weekend at the Oskar Blues Austin beer garden, Tito’s Handmade Vodka Shack Bar, and several local food trucks. Austin’s own Delivery Service and Fusion ATX will keep the finish line festival rocking for several hours. To cap off event weekend later in the afternoon, locations like Mean Eyed Cat, Cheer Up Charlies, and Hen House will host Official Austin Marathon after parties.

“The Ascension Seton Austin Marathon continues to grow along with the city and our growth indicates that the Austin Marathon is one of the top running destinations in the world,” said Stacy Keese, co-owner of High Five Events. “Our partnerships, love of Austin and running, and desire to produce a world-class event are all invested in our participant’s experience.”

FloTrack live broadcast

FloTrack, a sports media based in Austin, Texas, will highlight the Austin Marathon and Half Marathon’s Elite Athlete Program. Their race-day broadcast trio will consist of running connoisseurs Toni Reavis, Ryan Fenton, and Paras Shah. They will also have a camera capturing finishers as they cross the finish line. The following is a sample of the athletes in the Elite Field competing for the $20,000 prize purse: Keri McEntee (2020 Olympic Marathon Trials Qualifier), Anita Perez (2x Olympic Trials Marathon Qualifier), James Ngandu (2019 Austin Half Marathon champ), Becki Spellman (4x Olympic Trials Marathon qualifier), Taylor Dare (2020 Olympic Trials Marathon qualifier), Rory Tunningley (2020 Olympic Trials Marathon Qualifier), Igor Olefirenko (2019 London Marathon – 2:11:55).

Austin Marathon Announces Fourth Round of Accepted Elite Runners

in Press Release

Fourth round of elite runners competing for $23,200 prize purse

The Ascension Seton Austin Marathon presented by Under Armour introduces the fourth round of accepted athletes for 2020. This program, in its fourth year, creates a competitive field of elite male and female runners while discovering emerging talent, pushing the entire talent pool to reach Olympic standards. FloTrack’s live coverage highlights the competition amongst the elites, following male and female marathoners and half marathoners. Elites are listed below along with their qualifying time. The 29th annual Austin Marathon, owned and produced by High Five Events, will take place on February 16, 2020.

“I’m pumped to run the Austin Half Marathon as my final big workout leading into the Olympic Marathon Trials,” said Rory Tunningley, two-time Olympic Marathon Trials qualifier (2016 and ‘20). “In Austin, I can simulate racing on the hills that are in my own backyard and know I’m ready for the rolling hills in Atlanta.”

The fourth round of 2020 Austin Marathoners include:

Hannah Steffan – female Elite Athlete Program (2019 CIM – 2:55:20)

The fourth round of 2020 Austin Half Marathoners include:

Rory Tunningley – male Elite Athlete Program (2019 Grandma’s Marathon – 2:16:25)
Igor Olefirenko – male Elite Athlete Program (2019 London Marathon- 2:11:55)
Bijan Mazaheri – male Elite Athlete Program (2019 Chicago Marathon – 2:15:26)
Neringa Kaulinaite – female Elite Athlete Program (2020 Houston Marathon – 2:47:45)
Kevin Kochei – male Elite Athlete Program (2019 Mercedes Half Marathon champ – 1:05:41)
Dominic Korir– male Elite Athlete Program (2020 Houston Half Marathon – 1:01:45)
Ezekiel Chebotibin – male Elite Athlete Program (2019 Lake Biwa Mainichi Marathon – 2:09:58)
Becky Hendee – female Elite Field (2016 Autumn Color Run Half Marathon – 1:21:13)
Crystal Kent – female Elite Field (2017 Outer Banks Half Marathon – 1:24:36)
Yahia Elsayed – male Elite Field (2019 Philadelphia Half Marathon – 1:09:39)
John Ross – male Elite Field (2020 3M Half Marathon – 1:11:58)

The fourth round of 2020 Manzano Milers include:

Nicholas Romanow – male Elite Field (2018 Schrader Mile – 4:26.33)
Tyler Smith – male Elite Field (2018 Black and Gold Invitational (1500m) – 4:01.73)

The prize purse breakdown follows: $15,000 for the marathon, $5,000 for the half marathon, and $3,200 for the Manzano Mile presented by Dole Packaged Foods. Runners not accepted into the Elite Athlete Program are still invited to run in the Elite Field. Runners that are not accepted to the Elite Athlete Program or the Elite Field are not eligible for prize money. Read about the first, second, and third round of accepted elite runners.

The Austin Marathon will celebrate its 29th year running in the capital of Texas in 2020. Austin’s flagship running event annually attracts runners from all 50 states and 30+ countries around the world. The start and finish locations are just a few blocks apart. They are within walking distance of many downtown hotels and restaurants. The finish line is in front of the picturesque Texas State Capitol. Austin Marathon is the perfect running weekend destination. Registration is currently open.

Marathon Kids Named Beneficiary of Manzano Mile

in Blog post

Proceeds from Manzano Mile registrations will support local Austin nonprofit Marathon Kids

If you’ve already marked your calendar for the Ascension Seton Austin Marathon, you might as well block off the whole weekend! You definitely don’t want to miss the Manzano Mile presented by Dole Packaged Foods the day before. This one-mile race, held on Saturday, February 15th, is about family, health, and running with all your heart. This event is open to athletes of all ability levels, from elites to young children. That makes it especially fitting that this year, proceeds from the Manzano Mile will benefit Marathon Kids. They’re an Austin-based nonprofit that’s on a mission to get kids moving.

The folks at Marathon Kids are excited to be race beneficiaries of the Manzano Mile. Event sponsors, Dole Packaged Foods and H-E-B, align perfectly with the nonprofit’s guiding ideals: that moving your body and eating nutritious foods are key to a long and healthy life.

Teaching kids how to live healthier lifestyles through running

This is a vitally important message for today’s youth. The federal government’s recommended minimum requirement for moderate to vigorous physical activity for children is 60 minutes a day. Due to nationwide academic pressures and budget constraints, America’s school kids aren’t meeting that daily goal. Many experts in the fields of health and longevity predict the current generation of children will be the first with a shorter life expectancy than that of their parents.

This is why Marathon Kids is so passionate about supporting Austin ISD students in leading active lives. Daily physical activity is associated with improved physical, mental, and emotional health. Marathon Kids believes that getting kids active at a young age is a game-changer. Their run clubs serve 28,000 students in 73 Austin ISD schools. The organization’s goal is to show kids that through running that they can achieve more than they ever thought possible. This puts them on the path to healthier lives, one mile at a time.

Whether you plan to run or cheer on the athletes, join us at the Manzano Mile on February 15th! We’ll support the participants and cheer for everyone. Together we’ll make it possible for the next generation of young Austinites to live long, healthy lives.