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Nutrition Tip for Marathon – Week 8 Avoiding road hazards: nausea, cramps, and other GI maladies

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Avoiding road hazards: nausea, cramps, and other GI maladies

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Avoiding the unfortunate occurrence of a gastrointestinal problems begins with training your gut. In week 6 it was strongly recommended that you identify a potential race day fueling strategy and practice early and often. Physical & physiological training adaptations occur with gradual increase in demand. Research has demonstrated that the gut is trainable, in that it can adapt to the demands placed upon it. Strategies to manage GI problems include experimenting with liquid meals, gradually increase the load you are introducing to your gut, monitor at what intensity you experience the onset of symptoms, keep your race-day stress & emotions in check and adapt accordingly. Unfortunately there is a small community of athletes who are more predisposed to gastrointestinal problems. However, this group is small and with guidance of a trained sports nutrition professional, adaptations can be achieved and road hazards can be avoided.

Recipe – Week 8: Mom’s Banana Bread

banana-bread2

  • 1 c sugar
  • ½ c butter
  • 2 eggs
  • ¼ c milk
  • 2-3 ripe bananas, mashed
  • 2 c flour
  • 1 tsp soda
  • Optional: chopped walnuts
  1. In a large bowl, cream sugar, butter, and eggs together.
  2. Add milk and mashed bananas, mix well.
  3. Gradually add remaining ingredients (flour & soda), mixing well.
  4. Stir in walnuts, if desired.
  5. Pour into greased loaf pan. Bake at 350 degrees, 55-60 minutes. Top of loaf will crack and knife will come out clean, when inserted to check for doneness.

Freezes well. Slice when cook, wrap in foil, and place in freezer bag before freezing. Thaws well in toaster.

About Andrea Rudser-Rusin, MA, ATC, RD, CSSD

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Andrea Ruder-Rusin, is a registered dietitian, board certified as a sports dietitian, and a certified athletic trainer (the sports medicine type). Andrea practices in the private sector under the title of SportWise Nutrition & Consulting LLC. Clients of SportWise include athletes and non-athletes as well as groups associated with both for-profit & not-for-profit organizations.

Andrea has Bachelor’s degrees in Athletic Training and Nutrition & Dietetics from The University of North Dakota. She holds Master’s degree in Exercise Physiology from The University of Minnesota. Her nutrition expertise includes sports nutrition, weight management, pre- & Post-bariatic surgery nutrition & lifestyle counseling, and behavior modification. Her sports medicine skills are maintained and put to good use with ongoing work for the United States Swimming national team and traveling with other USOC sponsored teams and competitions.

Her athletic career began some 30 years ago as an age-group swimmer under the instruction of internationally known swimming & stroke expert, Mike Stromberg. Ander continued her swimming career through college, splitting her time between The University of Minnesota and The University of North Dakota. While at UND she was NCAA champion in the 100 and 200 yard butterfly and was awarded All- American status at both universities in a variety of events and distances. Andrea has participated in 5k &10k open water swimming events, ironman & ½ ironman distance triathlons, and various running events ranging from 5k to marathon distance. She has completed 3 sub-12 hour ironman races and has placed 1st in her division in the 2.4mile swim portion of the ironman triathlon. She is also a member of team Go Dog Go!, 12-time co-ed relay champions at the Chicago Triathlon.

Words to live, train, and race by: “The pain of not trying your hardest lasts a lot longer than the pain it takes to push yourself to the limit” and advice learned early on from Coach Stromberg – “Just have fun, don’t sweat the small stuff.”

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パフォーマンスインテグレーション代表
全米アスレティックトレーナー協会公認、アスレティックトレーナー(ATC)

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