Whether you are preparing for a major marathon or a local 5k, being smart and precise with your nutrition will literary help you go the extra mile. While it is normally quite easy to obtain sufficient carbohydrates in your diet, it is best to plan ahead and load up prior to running. While popular diets have scared people away from carbohydrates, they help provide energy to sustain peak performance. Athletes require a reservoir of energy for prolonged periods of exercise and getting your carbs in beforehand can aid in always having enough in the tank to carry on.

Why marathoners need carbohydrates

Carbohydrates are the primary source of fuel for the production of energy, which is what boosts your performance and allows you to train hard 6 days a week. When carbs are stored in our liver and muscles, they are known as glycogen. Marathon training increases glycogen stores and expands their storage capacity enabling glycogen to supply much of the energy essential for running long distances. Carbs should be the foundation of your every meal if you are distance training. Research-based suggestions for optimal sports nutrition from the International Olympic committee includes far more carbs than you might think. In fact, they indicate that you should be eating 3 to 5 grams of carbs per pound of bodyweight, depending on the intensity of your workout (See the next subheading).

Medium to long distance runners can store sufficient glycogen to provide between 1800 and 2000 calories, and roughly, one mile consumes 100 calories. Hence, you can deplete your glycogen stores after about 18 to 20 miles (which is not bad for half-marathoners who only run 13.1 miles). Once you deplete your glycogen stores, it means there is no instant source of fuel for your muscles. If you have no fuel source, you will hit the wall. Hence, it is best to go into your marathon well fueled.

How to determine your daily carbohydrate needs

Calculating your daily carbohydrate needs depends on mainly two things: your bodyweight and level of activity. Therefore, the first thing you should do is step on the scales. Then you need to determine whether your training is moderate or high. Of course, your activity level may shift as you increase your long runs. If you do moderate exercise for about an hour a day, then you should consume 3 grams of carbs per pound of your bodyweight. If you engage in extreme workouts 1-4 hours a day, then eat 3.5 to 5.5 grams of carbs per pound of bodyweight. Carbohydrates ought to make up 45 to 55 percent of your total calorie intake daily. For instance, if your total calorie intake is 2500, then about 1125 to 1375 must come from carbs.

It is essential to replenish your tired muscles with carbs after a run, preferably within 30 minutes. Scientific research indicates that some injuries runners experience such as achilles tendonitis might be due to insufficient post-run nutrition. Your exhausted muscles at the end of a vigorous workout might be compared to a dry sponge. As you refuel and rehydrated, they soak up fluids and nutrients becoming like a fresh, soft and supple sponge. The hardest part about refueling is that runners normally do not feel like eating for a couple of hours after a tough workout. In this case, recovery drinks might help.

What carbohydrates to eat

There are two basic types of carbohydrates: simple and complex. The simple carbs are easy to digest and are easily absorbed into your body. They include all sweet-tasting foods such as honey, table sugar, yogurt, candy and sweet fruits. Complex carbs are rich in fiber and do not digest easily. They include things like whole grains, green vegetables, pasta, oatmeal and whole-grain breads. During your training, you should aim to consume high quality complex carbohydrates not only to meet your carb needs but also to acquire vital nutrients and fiber essential for keeping your fat low.

Nevertheless, for three to four days leading up to your marathon, you should raise your daily carb intake to 70 percent of your total calories per day – this is called carb-loading. Focus on simple carbs during this period because they are easy to digest and do not contain fiber, which has been proven to cause GI distress as you run more miles.

Please note, as you concentrate on taking in adequate carbohydrates for an increased fuel source, do not neglect your protein consumption. Your body requires sufficient protein to repair and rebuild muscles tissues. We found this great video that may give you some good ideas of what you may want to add to your diet on the day of running.


Food processor top choice

Cuisinart is one of the best and most trusted brand-names in the kitchen. Their products are of high quality, come with attractive designs and styles, offer legendary performance, and are preferred by the majority of end users. In simple terms, Cuisinart has changed the lives of many, and you can be next, especially if you are looking for a way to perfect your art of food preparation. Thanks to their great food processor, the Cuisinart DLC-2009CHBMY.

Featuring an excellent brushed stainless finish and other amazing features, this food processor adds a touch of elegance to your kitchen, especially if it’s a modern kitchen. We love this particular model so much that we decided to writer a brief review and give you some of the reasons that this machine has been a huge success in all types of kitchens. But you don’t just have to take our word for it. This unit is highly regarded by owners and most of the best food processor reviews for 2016 have this rated at the top of the list.

Key Features

Whether you cook a little or a lot, the right food processor can help maximize your efforts in the kitchen. Some aspects of this Cuisinart machine that really stand out include the following.

Compact Design

It fits comfortably on any countertop due to its compact design. It sits securely, without “shimmying” or “walking” even if you are preparing heavy foods. The handles are well designed and easily accessible by both right and left-handed individuals.

9-Cup Work Bowl

The Lexan work bowl is virtually shatterproof, heat resistant and will serve you for an extended period. It is designed with an ideal capacity that is large enough to let you handle family-sized tasks, and compact enough to enable you to perform smaller jobs effectively. The pusher features a small, round “sub-pusher” that provides a smaller opening which holds long vegetables upright and also allows you to add liquid while in motion. You will be able to create entire meals from scratch. The ideal capacity also facilitates continuous processing.

Extra-Large Feed Tube

The One-piece Supreme wide feed tube makes the food processor to be perfect for busy kitchens. You will be able to add large portion including whole fruits and vegetables through the extra large feed tube. No precutting required, helping you save your preparation time.

Excellent Motor

This unit features a powerful motor that makes it an ultimate multitask tool. It enables the food processor to easily and quickly slice, chop, dice, and puree, helping users to reduce their prep time in the kitchen. The motor automatically adjusts its speed, ensuring proper consistency in food preparation.


This particular kitchen appliance is covered with a 3-year limited warranty and a full 10-year motor warranty. In the case of any problem, Cuisinart is ready to replace or fix your model. As a customer, you will feel protected.

Touch Pad Controls

You will be able to operate the on, off and pulse touch pads controls with ease. The pulse button lets you have full control of how much or little you would like the food to be processed.

Included Accessories

  • Slicer Disc: The stainless steel medium slicing disc (4mm) powers through food preparation with speed.
  • Detachable Disc Stem; Allows for compact storage and helps hold the accessory discs in place.
  • New Chopping/Mixing Blade: The stainless steel blade offers maximum efficiency.
  • Plastic Spatula: Perfect for getting food out of the processor bowl without hurting yourself.
  • Shredding Disc: The stainless steel shredding disk is reversible and contributes to the ease of food preparation.
  • Recipe/Instruction Book: This comes with helpful tips on how to use the food processor as well as recipes for your favorite meals.


  • Dimension: 16 x13 x 9 inches
  • Weight: 14.5 pounds
  • Capacity: 9-cup
  • Dough Cup Capacity: 4 cup flour (32oz)
  • Housing Material: ABS Plastic
  • Wattage: 600


  • All removable parts are dishwasher-safe and can also be cleaned by hand.
  • The brushed stainless steel housing enhances the food processor’s durability.
  • It has a safety feature on the part that pushes food into the processor.
  • The lid is secure, but can also be removed with ease.
  • The parts that come into contact with food are all BPA free.
  • It’s offered at an affordable price.
  • The blades are of high quality, firm and solid.
  • Cuisinart DLC-2009CHBMY makes good dough with the dough kneading function.
  • The lever that attaches to the blades allows you to remove them with ease without having to put your fingers in the food.
  • It operates quietly and efficiently.


  • If the blades are placed in the dishwasher, the cutting edge becomes dull. This is common with almost all blades and knives which should always be washed by hand.

Enjoy Your Kitchen Again

Cooking should be fun, and your time in the kitchen should not be burdensome. With the proper equipment your workload can be drastically reduced and your enjoyment level can be significantly raised. A food processor can truly help love to cook again and having one in your kitchen is something that alter your attitude towards making home cooked meals. These are extremely versatile small kitchen appliances that have multiple uses to provide you with exceptional value.

With its performance and overall quality, this Cuisinart food processor is almost a must have for any countertop. Spend more time eating with friends and family and get yourself a tool that will easily take care of those mundane tasks that your recipes call for. Having a food processor can really be that transforming of an experience.