nutrition by liz marino 

The Cleveland Marathon is excited to partner with registered dietitian and board certified specialist in sports nutrition,  Liz Marino, RD, LD, CSSD for the 2019 race!

As a 2019 participant of the Cleveland Marathon, you will have access to nutrition advice, recipes and food/nutrition facts related to health and running.

Beginning in January, Liz will provide weekly tips to help set you up for your best race yet! Stay connected to make sure you don't miss out on any valuable information!

Visit the Cleveland Marathon BLOG for all Tips by Liz

You may also find the tips on our Facebook, Instagram and Twitter pages.



Liz Marino Pic

Liz is a Pittsburgh based registered dietitian and board certified specialist in sports nutrition. After graduation from the University of Akron, Liz worked with the athletic department at the University of Toledo developing their sports nutrition program. She's worked with individuals, teams and athletic trainers to educate on the importance of fueling for sport and adopting health-promoting behaviors throughout college life and beyond. While Liz enjoys working with all different athletes, she has a strong passion for working with runners as she is a marathoner herself.

Liz's focus in sports nutrition is teaching how to fuel, recover and maintain a strong nutritional state in order to prevent injury, adapt to training and feel psychologically well so that you can thrive in and beyond your sport.

Liz is currently the Mid-Atlantic Regional Nutrition Manager with the Renfrew Center for Eating Disorders. She has been working on developing and implementing an evidenced-based protocol for addressing exercise in the treatment of eating disorders. She is excited to join the Cleveland Marathon team to educate athletes and promote healthy behaviors in order to enhance performance and improve quality of life.

nutrition weekly tips

January 1, 2019
Happy 2019! Looking to run your first half marathon, take on the full or toe the 10k line in Cleveland this year? Congrats on your commitment! New Years is often a time of resolutions and (re) commitment for many people, especially when it comes to health. This year, I challenge you to make a POSITIVE action-based goal instead of a negative one. For example, if you want to start eating more whole grains, a positive goal would be "Increase my whole grain choices for breakfast" whereas a negative goal would be "stop eating cinnamon rolls for breakfast."  Restrictive, rule-based goals can put you in a negative mindset, while setting a goal that puts you in the drivers seat will help you feel success #MINDSETMATTERS

 January 7, 2019

Let's talk about health trends...there's so much nutrition information out there, with so many conflicting messages! One day coffee is good, the next it's not. Right now, people are piling on the fat, but not too long ago there was a fat-free frenzy. With all this, it can be easy to get confused and lose trust. The truth is nutrition science is messy. Because we're all a little different, it is very difficult to make generalized "good" and "bad" statements that apply to everyone. What is helpful for someone, might be harmful for someone else. A great example of this is including nuts in your diet. Great for someone who is trying to incorporate healthy fats, not so great for someone with a nut allergy.  Also, because humans are so complex it is difficult to prove causation: saying that changing x, causes y to happen. Nutrition science is great and necessary to further our understanding of the role food plays in health, but often times initial studies that are very specific are interpreted as fact for a large group of people while this might not be the case. So if you see a flashy headline about a new health claim, take a moment before you start that new juice cleanse or cut out a food group and ask yourself the following:
  • Does it sound too good to be true? 
  • Is it a sustainable change?
  • Does it make sense long term for my life?
  • Is it selling a product?
Below is a link to a clip from the host of Last Week Tonight on "Scientific Studies." It's a little less than 20 minutes long, but it worth the watch.
January 14, 2019
Cold weather is upon us. Raise your hand if you'd take rosy cheeks and a cold nose over a puddle of sweat any day. Anyone else feel like they don't break as much of a sweat in the winter?  While there are a lot of factors that contribute to fluid loss including individual sweat rate, length of exercise and clothing worn, it may feel like you're not losing as much fluid as in warmer months because sweat dissipates into the cold air quicker than in the heat. You also might not be craving an ice cold water after a workout because colder conditions don't stimulate the drive to drink like hot ones. However, your body still needs fluids to keep you healthy! Make sure you stay hydrated throughout the day in order keep everything from your muscles to your immune system working well. Take your post-run chocolate milk up a notch and warm up with some hot chocolate!