McMillan Running Nutrition

The old saying goes that you should not discuss religion or politics but when it comes to runners, you could add nutrition to that list. Runners often have very strong beliefs about nutrition. Below, you'll read nutrition advice that presents a clear picture of nutrition for runners. Armed with this information, you can then experiment to find the best ratio of nutrients and the timing that works for YOU. Each runner is different so finding the perfect diet and pre-, during and post-race nutritional routine is largely an individual experiment. Here is some information that can help you in your experiment.

Runner's Guide to Nutrition
by Greg McMillan, M.S.
Nutrition is rapidly becoming the next frontier that many scientists, coaches and athletes are exploring and manipulating for improved distance running performance.

This article will discuss the basic principles of good nutrition with a detailed examination of the primary nutrients (carbohydrates, fats, proteins and water) as well as the recommendations made by exercise scientists and nutritionists as to the proper amounts of each nutrient that should be included in your diet. I note right up front that nutrition, like training, is very individual. You need to experiment and listen to your body to find the right mix of nutrients and the timing of your nutrient intake to see what best fuels your running.
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Runner's Nutritional Calculator
by Greg McMillan, M.S. and Jonas Holdeman
Simply input your information and our nutrition calculator will determine your total caloric needs, the amount of carbohydrate, fat and protein you need and how to adjust your diet to achieve your weight loss goals.
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Runner's Ultimate Nutritional Recovery Routine (RUNRR)
by Greg McMillan, M.S.
About six years ago, I started drinking a Slim-Fast™ shake after my Sunday long runs. In my graduate classes in exercise physiology, we were studying the inner workings of the muscular and endocrine (hormonal) systems. I started drinking the Slim-Fast because researchers discovered that the enzyme, glycogen synthase, that turns carbohydrates from your food into glycogen for storage in your muscles is most active immediately after exercise. If you ingest carbohydrates soon after exercise, your muscles store two to three times as much glycogen than if you wait until you eat your post-workout meal, usually two to three hours later.
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NEW!
Developing Your Marathon Nutrition Plan -
Lessons from a Champion Marathoner
By Kelly Liljeblad Keane
2005 Houston Marathon Champion
McMillanRunning.com Coach

I learned the importance of proper marathon nutrition while racing my very first marathon in 1997.  Like many new marathoners, I learned this lesson the hard way.  I hit the wall at mile 20. I hadn’t ingested enough fluid or fuel to get me to the finish line. The incredible slow-down of my ‘bonk’ with a total lack of energy, legs feeling like lead, dizziness and nausea made me committed to avoiding this feeling in my next marathon.
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Confused as to just how to get fully prepared for a peak marathon performance? You’re not alone.  In this article, coach Jonas Holdeman, himself a former marathon champion, tells you what he tells his athletes prior to their marathon. 
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