Last Wednesday, we held our last Bull Circle in preparation for marathon day on May 22, 2010 at ROX, Bonifacio High Street.

– with speakers Dr. Canlas and Mitch Felipe -

To warm up the audience, Pam Panaguiton of Timex gave a brief talk on their new Timex Tap Watch…and gave a Timex watch to a lucky TBR Dream Marathoner.

Mitch Felipe, a wellness coach, nutritionist, and columnist, started with an informative talk on nutrition for marathoners.  She also spoke on psychology for marathoners: thinking positive and staying focused to cross the finish line.

Below is a sample nutrition plan from Mitch taken from her presentation:

BASED ON A 2,500 CALORIE EATING PLAN, 120-pound male runner (60% carbs=375 grams carbs, 20% protein, 20% fat)

BREAKFAST: 600 calories (70 grams of carbs)
1 cup of oatmeal or ¾ cup of cereals with milk or 3/4 cup rice with sardines OR 2 slices of bread with jam
1 banana and 1 glass non-fat milk

SNACK: 300 calories (65 grams of carbs)
1 banana
2 slices of bread or 2 pcs pandesal w/ peanut butter or jam or granola bar OR 1 pack wheat crackers

LUNCH: 700 calories (105 grams of carbs)
2 cups rice or pasta
Viand (chicken or fish or pork or beef)
Apple or pear

SNACK: 300 calories (65 grams of carbs)
1 banana
2 slices of bread or 2 pcs pandesal with chicken or jam OR granola bar OR 1 pack wheat crackers

DINNER: 600 calories (70 grams of carbs)
1 cup rice or pasta
Viand with cooked veggies (chicken or fish or pork or beef)
Apple or pear and 1 cup yogurt or 250 ml low-fat milk

Popular ortho surgeon and Gatorade Science Institute consultant, Dr. George Canlas spoke on hydration for marathoners and provided important tips for proper hydration on race day.  He entertained us with several images of broken bones and twisted body parts…ack!  But, he also left us with an important formula which he advised we all remember:

Weight loss during exercise per hour

+

Fluid consumed during exercise per hour

=

Hourly sweat rate

The runners were free to ask questions on nutrition and hydration, such as this runner who asked about  question that was surely in many a marathoners minds: drinking beer the week before marathon day…

Posted on 05.14.10 to 01 Bullish Insights. Tags: Bull Circle 4. Subscribe to follow comments on this post. 3 comments. Add your thoughts or trackback from your own site.