Nutrition For Big Races (2024/5)

Hi All!

Currently I’m prepping for big races next and I need help in figuring out how to manage my nutrition.

For some background, I’ve started running last year, beginning of August and have done a few major races this year: Virtual United Half, Brooklyn Half, Bronx 10 mile & Staten Island Half (I was able to PR here). Unfortunately, I have kind of been lost in what to do with nutrition as there are many answers out there and I don’t know which one to follow. Hopefully any of you can help with this :)

Heading into next year, I have a bunch of races I’m prepping for. They go as in this order: NYRR Fred Lebow ½ Marathon (Jan 26), 2025 United Airlines NYC Half (Mar 16), Brooklyn Half (May 17), Staten Island Half (Pending but some time in October) and the NYC Marathon (Nov 2). These are all my major races for next year, but I will also be participating in other minor races (Manhattan 10K, Queens 10K, Team Championships 5 Mile, Bronx 10 Mile and 5th Ave Mile) to get guaranteed entry into the 2026 NYC Marathon. This may be a lot of races, but I know I can manage with proper training, nutrition and rest.

My goal would be able to find guidance on how to approach the nutrition aspect as I will be doing a lot of heavy millage weeks (35 Miles for the moment a week) and my fear is doing to much, leading to injury.

Currently I have been hitting 90g of protein per day (4/5 out of 7 times a week), but in regards to sodium or fiber intake, I have no idea how much I have taken. During my long runs I usually take a gel every 30-40 mins, or 3-4 miles (I’ve been taking GU but I am thinking about using Honey Stinger as it’s more natural, but I am currently testing it out).

My current stats are as follow: 125lbs and 5’5”

In regards to running I am following the L1 ½ Marathon plan, but will plan to use the L2 ½ Marathon plan after finishing the current plan (and for the United Half) and then I plan to use the L1 Marathon Plan to train for NYC Marathon.

I’m also doing a lot of strength training, starting to follow the L1 Strength Program as well as doing some strength training on the side, which leads to 3 days at the gym. All of this is currently leading to 3 or 4 runs a week and 3 gym sessions a week.

I know this is a lot, but any help/guidance on nutrition would help a lot as I know all this can make me more susceptible to injuries in the future if not managed correctly from now.

Thank you for any help!