11:59:42: Moderator - 198.115.67.197
Hello everybody, Nancy is logging in and will be available shortly.

12:03:53: Hello Nancy - 199.103.227.153
I'll be running the marathon on Monday and wanted to get your take on how much fluids I should consume Monday morning? Thanks

12:05:51: Nancy Clark - 209.6.125.53
Hi Runners. I'm here, and hope to be able to help you run your best-ever Boston Marathon!

12:06:27: Hello Nancy - 199.103.227.153
I'll be running the marathon on Monday and wanted to get your take on how much fluids I should consume Monday morning? Thanks

12:06:45: Novice - 198.115.67.35
I emjoy a short run every now and again, but I want to try my hand at a marathon. Any training tips you can provide?

12:08:59: Nancy Clark - 209.6.125.53
TO: Hello Nancy. You can drink as much as you want/can up until 10:00 am. This allows about 1.5 hours to allow the fluid to be processed, and you'll have time to urinate the excess. Then right before the marathon, tank up again with another 8-16 ounces.

12:09:01: Nancy Clark - 209.6.125.53
TO: Hello Nancy. You can drink as much as you want/can up until 10:00 am. This allows about 1.5 hours to allow the fluid to be processed, and you'll have time to urinate the excess. Then right before the marathon, tank up again with another 8-16 ounces.

12:09:29: Novice - 198.115.67.35
I emjoy a short run every now and again, but I want to try my hand at a marathon. Any training tips you can provide?

12:11:36: Nancy Clark - 209.6.125.53
NOVICE, The Runner's World website would have lots of training tips. In general, allow 6 months to build up your endurance. There are lots of running clubs in the Boston-area that could also provide oomaraderie. Like Greater boston Track Club or Cambridge Sports union.

12:11:53: Moderator - 198.115.67.197
By the way, we were a few minutes late in getting started now. I didn't have a chance to properly introduce our host ... Nancy is a sports nutrition expert. She has been a consultant to the Red Sox, the Celtics, the New England Blizard, the Bill Rogers Running Camps and a number of figure skaters.

12:14:05: Moderator - 198.115.67.197
Nancy, I have a question. Can you tell us a little bit about carbo loading before a big event like the Marathon?

12:15:11: tinykab - 206.25.92.171
What is the best meal the night before a race and a good snack when you're hungry before a training workout? I head the benefits of pasta - carboloading - are up for debate.

12:16:58: Nancy Clark - 209.6.125.53
Moderator, Claerly, the best place to carbo-load is at the Ronzoni Pasta Party on Sunday night with the thousands of out-of-town runners who are enjoying Boston. AS for what to eat, I recommend a carbo-hydrate-based diet for the few ays pre-marathon...cereal. bafles, sandwiches with heraty breads, as well as pasta, fruits, vegetables and other grain foods. The key is to also include a little protein (to protect your muscles) and a littel fat (for atiety) but to eat a foundation of carbs at each meal. Also be sure to taper your exercise so you allow your muscles the time to store the carbs as glycogen.

12:17:57: tinykab - 206.25.92.171
What is the best meal the night before a race and a good snack when you're hungry before a training workout? I head the benefits of pasta - carboloading - are up for debate.

12:18:11: tinykab - 206.25.92.171
What is the best meal the night before a race and a good snack when you're hungry before a training workout? I head the benefits of pasta - carboloading - are up for debate.

12:19:43: Randy - 64.18.204.106
I need to eat about every hour or so or suffer horrible hungar. I am running the San Diego Rock-N-Roll Marathon June 3. The race begins at noon (I prefer and have no problem with first thing in the morning runs) and I am having a hard time balancing nutritional needs with starting such a late race during my training runs. Can you offer some advice, sample menu for the day of the race that I can practice with for my long training runs? Thanks so much.

12:20:22: Randy - 64.18.204.106
I need to eat about every hour or so or suffer horrible hungar. I am running the San Diego Rock-N-Roll Marathon June 3. The race begins at noon (I prefer and have no problem with first thing in the morning runs) and I am having a hard time balancing nutritional needs with starting such a late race during my training runs. Can you offer some advice, sample menu for the day of the race that I can practice with for my long training runs? Thanks so much.

12:21:23: Runner - 199.171.51.6
What should we eat for breakfast Monday morning before the race?

12:21:57: Nancy Clark - 209.6.125.53
Tinykab, The best meal is tried-and-true, familiar training foods. You really don't want to change your diet pre-marathon. The biggest change should be in your training. And hopefully, you have been eating lots of pasta, grains, fruits and veggies all during your training. The biggest mistake runners make before Boston is to eat too little breakfast the day of the marathon. Becuase the maratho ndoesn't start unti noon, you have time to eat breakast at 6-7 am, then a lunch (as tolerated) at 10-11 am. You should consume at least 600+ caloires at breakfast--that's more than just an energy bar! becuae you have lots of time pre-marathon, you can eat a good sized meal and it will have time to get digested and be put to good use.

12:22:22: Randy - 64.18.204.106
I need to eat about every hour or so or suffer horrible hungar. I am running the San Diego Rock-N-Roll Marathon June 3. The race begins at noon (I prefer and have no problem with first thing in the morning runs) and I am having a hard time balancing nutritional needs with starting such a late race during my training runs. Can you offer some advice, sample menu for the day of the race that I can practice with for my long training runs? Thanks so much.

12:23:31: Runner - 199.171.51.6
How much should we eat during the actual marathon...gels, powerbars, etc.?

12:24:44: Moderator - 198.115.67.197
Chatters (and lurkers) Nancy is also a very good reference to ask about general dieting questions, if you have any.

12:25:49: Nancy Clark - 209.6.125.53
Randy, Hunger is simply a request for fuel. Honor hunger--eat! If you are hungry during the marathon, that means you need to eat. I recommend at least 200-300 calories within the hour pre-marathon (as tolerated) and that should last you through the first hour of the race. Then target 200-300 calories per hour thereafter during the marathon. That might be an energy bar plus 16 ounces of sports drink, or 2 gels...this all needs to be practiced during training. Before your training run, be sure to eat enough breakfast--soem people can tolerate more food than others, but experiement to learn the amount that works best for your body.

12:26:02: Runner - 199.171.51.6
How much should we eat during the actual marathon...gels, powerbars, etc.?

12:26:08: Runner - 199.171.51.6
What should we eat for breakfast Monday morning before the race?

12:28:11: wondering - 140.247.210.163
I'm wondering how to eat to gain weight, without eating junk food.

12:28:17: curious - 24.128.238.148
Hi Nancy! What's your recommendation for avoiding any stomach problems during the marathon? I have heard that some gels can cause problems, especially when taken with gatorade-type drinks?

12:28:59: Nancy Clark - 209.6.125.53
Runner. I answered most of this question below--but here it is again. Target 200 to 300 calories per hour during the marathon: popular foods and fluids include energy bars, sports drinks, gels, peppermint patties, bananas, defizzed cola, hard candies--sugary stuff, what ever tastes good. I once begged a cookie from the crowd and that kept me going!. The sugar is what the body wants. The body also wants fluids--water. Sports drinks combine the two, or you can eat solid foods and drink water. By fueling during, you can prevent hitting the wall...nice alternative!

12:30:05: Lee Tinsley - 130.64.23.37
I have run the marathon before, and I always get nauseous, a symptom of what I assumed was dehydration. But I would drink so much before the race that I would be urinating clearly every 10 minutes, and then I drank at every water stop too. Somebody suggested that I was overhydrating. Is there such thing? Can you think of any other ideas why I might get so naseous? Thanks.

12:32:51: EasyRunner - 155.33.224.160
Quick Q - I run on average 3 miles every day - longer on weekends. Is it okay to eat pasta, etc. Right now I eat high protein (fish/chicken) and vegtables each meal with carbs from potatoe or brown rice. I love pasta & bagels though..is there room for my favorites at this level of exercise?

12:33:16: EasyRunner - 155.33.224.160
Quick Q - I run on average 3 miles every day - longer on weekends. Is it okay to eat pasta, etc. Right now I eat high protein (fish/chicken) and vegtables each meal with carbs from potatoe or brown rice. I love pasta & bagels though..is there room for my favorites at this level of exercise?

12:33:19: curious - 24.128.238.148
Hi Nancy! What's your recommendation for avoiding any stomach problems during the marathon? I have heard that some gels can cause problems, especially when taken with gatorade-type drinks?

12:33:19: Nancy Clark - 209.6.125.53
Runner: Regarding breakfast--eat it!!! And enough of it. You actually have time for breakfast and lunch... if you are getting up early to get to Hopkinton before the roads close. What you eat should be your standard tried-and-true foods. That is, don't eat pancakes if you always eat bagels on a daily basis. Just have two bagelgs instead of one. So much of how much you eat will depend on your intestinal track. Some people are very worried about diarrhea. Bill Rodgers once said "More marathons are won or lost in the portatoilet than at the dinner table." You have to know your body and what it will tolerate. Trial and error... But just eat up to your comfort level...that's preferable to underconsuming calories and running out of gas.

12:33:49: EasyRunner - 155.33.224.160
Hi Nancy, Quick Q - I run on average 3 miles every day - longer on weekends. Is it okay to eat pasta, etc. Right now I eat high protein (fish/chicken) and vegtables each meal with carbs from potatoe or brown rice. I love pasta & bagels though..is there room for my favorites at this level of exercise?

12:36:30: Nancy Clark - 209.6.125.53
Curious, many people have stomach problems during the marathon...so hopefully you have done your long runs using gels, so you have learned which flavors and brands settle best. If you prefer, you can consume alternate sources fo carbs. Peppermint is known to settle the stomach, as is giner and cherry. Perhaps you can get some hard candies with those flavors. Each person responds so differently to the stress of running a marathon, it's hard to give general advice--other than learn from your errors!

12:37:06: wondering - 140.247.210.163
I'm wondering how to eat to gain weight, without eating junk food.

12:37:55: Michael - 207.18.217.138
I carry a fanny pack with me. What is best to fill it with, water or gatoraid or a mixture?

12:39:00: Lee Tinsley - 130.64.23.37
I have run the marathon before, and I always get nauseous, a symptom of what I assumed was dehydration. But I would drink so much before the race that I would be urinating clearly every 10 minutes, and then I drank at every water stop too. Somebody suggested that I was overhydrating. Is there such thing? Can you think of any other ideas why I might get so naseous? Thanks.

12:39:42: Nancy Clark - 209.6.125.53
Wondering, the best way to gain weight without eating junk is to drink more juices and lowfat milk. You need to consume an additional 500-1,000 calories per day to gain a pound or so a week. The easiest way is to drink less water and more fluids with calories--like juices. Also add an evening snack--like a PB and J sandwich. My Sports Nutrition Guiebook has a whole chapter on how to gain weight healthfully.

12:40:34: Michael - 207.18.217.138
Nancy, what is the best liquid to consume while running the marathon?

12:40:50: EasyRunner - 155.33.224.160
no problem, thank you :)

12:41:43: wondering - 140.247.210.163
Thanks.

12:44:03: Nancy Clark - 209.6.125.53
Lee Tinsley, Your best bet is to learn your sweat rate by weighing yourself naked before and after an hour's run at race pace. If you have lost 2 pounds during the hour, you need to replace at least 32 ounces (2 lbs) during the hour--that's 8 ounces every 15 minutes. If you are consuming far more than that, you can be over-hydrating. The nausea can also be sure to low blood sugar, and just the stress of the marathon. Try consuming 200-300 calories per hour and see if adequate calories helps out. Pre-race allow 1.5-2 hours for your kidneys to process the extra fluids you drink that marathon morning. That is, drink until 10:00 am, then let your body get rid of the excess and tank up again before the race.

12:44:21: EasyRunner - 155.33.224.160
Quick Q - I run on average 3 miles every day - longer on weekends. Is it okay to eat pasta, etc. Right now I eat high protein (fish/chicken) and vegtables each meal with carbs from potatoe or brown rice. I love pasta & bagels though..is there room for my favorites at this level of exercise?

12:46:17: Nervous - 206.33.106.99
I was planning on eating only pasta on Easter. I do, however, have a sweet tooth! Is there anything that I can eat Sunday that won't upset my stomach?

12:47:32: Nancy Clark - 209.6.125.53
Easy runner, Of course there is room for pasta and bagels. These foods can be the foundation of your diet. Some people think pasta is fattening--not true. Pasta fuels your muscles (protein does not). Excess calories are fattening--not pasta. One reason Ronzoni sponors the Boston Marathon Pasta party is to educate runners that foods like pasta are excellent source of carbs to fuel their muscles so they'll be able to enjoy running well.

12:47:45: Michael - 207.18.217.138
I carry a fanny pack with me. What is best to fill it with, water or gatoraid or a mixture?

12:47:45: Michael - 207.18.217.138
Nancy, what is the best liquid to consume while running the marathon?

12:49:01: curious - 24.128.238.148
Thanks so much Nancy for doing this! What a great idea for us runners getting ready to run on Monday!

12:49:08: Moderator - 198.115.67.197
Chatters, in general, Michael is wondering what the best liquid is to consume during events like the marathon.

12:49:19: Dr. Putkin - 208.20.52.241
Of course it is ok to eat pasta. With running three mile a day your body need excess cabs to make up for the strenuous exercise. The Atkins diet of high fat and high protein have warped people's understanding about what a full diet is. Carbs are our friends, they like us, we like them, and they taste good.

12:49:24: curious - 24.128.238.148
Thanks so much Nancy for doing this! What a great idea for us runners getting ready to run on Monday!

12:50:35: Nancy Clark - 209.6.125.53
Michael, The best liquid to consume is the liguid that settles well. Your body needs water + carbs. A sports drink provides that. If a sports drink tastes good to you, drink it (about 8 ounces every 15-20 minutes). If water settles better, than consume water plus eat carbs along with them, such as hard candies, or energy bars. The benefit of a sports drink is it contains some sodium and that enhances fluid absorption and retention.

12:50:40: Moderator - 198.115.67.197
Chatters, we will be posting some nutrition resources you can use, so stick around for another five minutes or so ...

12:50:44: EasyRunner - 155.33.224.160
Thank you very much! This is great to know. Have a great weekend!

12:50:58: Andy - 208.142.129.194
Is it true that pasta will give you energy if eaten the night before the run?

12:52:07: Moderator - 198.115.67.197
Chatters, we will also be posting the transcript of this chat along with a gernalized Q&A with Nancy, provided by Ronzoni.

12:52:54: Moderator - 198.115.67.197
And finally, later in the day on Boston.com, we'll post the recipes for foods in this year's pasta party.

12:53:39: Nancy Clark - 209.6.125.53
Michael, if you are using a sports drink, you need not dilute it with water. Full strengh works better in terms of providing more energy and enhancing enduring and reducing the risk of hitting the wall. Again, go with what works best for YOUR body--people are very individual and you should have practiced drinking sports drinks during training...so on marathon day, you should know what works best for you.

12:53:43: Michael - 207.18.217.138
Gatoraid works for me, I'll do it, thanks Nancy.

12:54:39: Dr. Putkin - 208.20.52.241
Nancy, Ever heard of a runner's high? What do you think causes it?

12:54:43: Nervous - 206.33.106.99
I was planning on eating only pasta on Easter. I do, however, have a sweet tooth! Is there anything that I can eat Sunday that won't upset my stomach?

12:54:48: Dr. Putkin - 208.20.52.241
Of course it is ok to eat pasta. With running three mile a day your body need excess cabs to make up for the strenuous exercise. The Atkins diet of high fat and high protein have warped people's understanding about what a full diet is. Carbs are our friends, they like us, we like them, and they taste good.

12:55:36: Moderator - 198.115.67.197
Chatters, we are not taking any more questions after Dr. Putin and Nervous. But stay tuned, as she answers these last few and gathers a few resources for you all.

12:57:00: Nancy Clark - 209.6.125.53
Nervous, Pasta is perfect for Sunday carbo-loading,and so are Easter jelly beans! (Jelly beans aren't quite as nutritious, but they will fuel your muscles just the same.) A sweet tooth generally means you have gotten too hungry--and your body is craving sweets. Hence, I recommend a full pasta meal, and you'll likely not crave as many sweets.

12:57:56: Dr. Putkin - 208.20.52.241
Nancy, Ever heard of a runner's high? What do you think causes it?

13:00:39: Nancy Clark - 209.6.125.53
Dr. Putkin, A runner's high comes from hormonal changes that alter brain chemisty. Tha's why excericse helps you feel good. Regardin gt he Atkins diet, your body needs just so much protein for muscles; after taht, it needs carbs for fueling the muscles. Carbs are not fattening..they are the runner's asset. Just be sure teo get a foundation of carbs at each meal, with some protein as the accompaniament, you'll have the right balance.

13:04:13: Michael - 207.18.217.138
Nancy, in buying a food bar to consume while running, what do you suggest, brand, ingrediant et cetera? Thanks for the fluid info, excellent!

13:05:13: Nancy Clark - 209.6.125.53
Well folks, we've run out of time--but I hope you do NOT run out of energy during the marathon. By eating wisely and well, you can enjoy the event without hitting the wall. FOOD WORKS!--when you eat it at the right time and make the right choices. For more information about food for sports, you might want to read Nancy Clark's Sports Nutrition Guidebook, Second Edition (available at bookstores or amazon.com). For a good website with sports nutrition research, go to www.gssiweb.com. I also have a website that offers links to other resources: www.nancyclarkrd.com. Or you can make an appointment with me at my office in Brookline at Sports Medicine Associates (617-739-2003. Be well, eat well, run well...Nancy

13:09:30: Moderator - 198.115.67.197
Hi all, Nancy has left the building. But she plans to do another chat with us in the near future. So check back on the Boston.com homepage 'Upcoming Chats' section for the schedule.

13:09:49: Moderator - 198.115.67.197
This chat is now concluded.

13:10:13: Nancy Clark - 209.6.125.53
I'll also be at the Ronzoni Pasta Party on Sunday evening, so if you have last minute questions, you can find me there at the media area.