Based in Thornton, Colorado, Dr. Mark Moynier is a dentist who provides services that encompass crowns, bridges, and dental implants, among others. An avid runner, Dr. Mark Moynier has competed in more than a dozen marathons over the past 16 years and trains under a four-time Olympic competitor.
One of the most important aspects of training for endurance events is diet, with many runners significantly increasing their intake of healthy proteins in the weeks leading up to a big event. This helps build muscles, with selenium protecting them during intense workouts, and niacin regulating the fat-burning process.
When it comes to eating before a race, it makes sense to have a small snack that combines protein and carbs no more than 30 minutes before race time. Ideal combinations include whole-wheat-bagels and bananas or peanut butter.
Running a full 26.2-mile marathon in one go requires strategic refueling every half-hour to 45 minutes, with a 30-gram carb intake each time as the goal. The key is not to wait until exhaustion hits to refuel, as calorie intake is most effective when it is slow and steady. Regularly replenishing helps avoid a “crash and burn” situation, in which energy has topped out and the next source of carbs is not yet digested in the stomach.
