Department of Nutrition Student Projects

Copyright Statement

All rights reserved. This publication is intended for use solely by faculty, students, and staff of Nova Southeastern University. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, now known or later developed, including but not limited to photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author or the publisher.

Nourishing the Distance: Evidence Based Nutrition Strategies for Long-Distance Runners Training for Half and Full Marathons

Submission Date

8-3-2025

Document Type

Capstone

Degree Name

Master of Nutrition Science (MS)

First Mentor

Dr. Steven Orris

Second Mentor

Dr. Stephanie Petrosky

Keywords

running, fueling, carbohydrate loading, race, hydration, electrolytes, macronutrients, micronutrients, pre workout, intraworkout, post workout, race day

Abstract

This project explores which nutrition strategies before, during, and after exercise optimize performance and recovery in long-distance runners training for half and full marathons. The purpose is to analyze macronutrient timing and intake, compare supplement and whole food options, and recommend individualized hydration strategies for endurance athletes.

A thorough review of scientific literature was conducted to gather relevant information. Results show that eating carbohydrate rich meals 3-4 hours before running maximizes glycogen stores and improves endurance capacity. During exercise, consuming 30-60 grams of carbohydrates/hour helps sustain blood glucose levels and delays fatigue. After training, combining carbohydrates with protein aids in replenishing glycogen and repairing muscle tissue. Hydration depends on sweat rate, environment, and exercise length. Proper hydration is critical to avoid dehydration or electrolyte imbalance.

While elite runners may follow more specialized protocols, recreational athletes benefit from personalized nutrition plans that blend whole foods and supplements as needed. This project provides practical guidance for runners, coaches, and nutrition professionals to improve energy management and recovery. By applying these nutrition strategies, endurance athletes can enhance their training outcomes and reduce injury risks. Overall, this work contributes evidence based recommendations to support the growing community of long distance runners seeking to perform at their best.

Link to Full Text
Share Feedback

Share

COinS