Sylvie Willis
Running a marathon is a challenging feat, and nutrition is a crucial aspect of completing one. The right fuel can power your training and help you maintain energy levels over the course of a marathon. Carbohydrates are a great source of fuel, but our bodies can't store enough of them for a long run. Consuming carbohydrates during exercise boosts performance, and studies show that athletes perform better with 30 grams of carbs per hour, with performance improving at 60 grams per hour and peaking at 90-plus grams. However, it's important to note that everyone is different, and it's crucial to practice fueling during training runs to understand what your body can handle and what makes you feel energized.
| Characteristics | Values |
|---|---|
| Nutritional preparation | Midrun nutrition is important for crossing the finish line and staying healthy. |
| Carbohydrates | Carbohydrates are one of the two major fuel sources for the body. Carbohydrate consumed during exercise boosts performance. Aim for 60-90 grams of carbs per hour and up to 10 grams of protein per hour. |
| Fluids | Fluids are heavy to carry, but it is important to stay hydrated. The amount of fluid intake depends on the sweat rate, which is the amount of fluid lost through sweat. |
| Practice | It is important to practice your fueling techniques on long runs prior to your race. Figure out what your stomach can handle, what you like to eat and drink, and how it makes you feel. |
| Glycogen | The body uses glycogen for energy while running. The body can use up its glycogen stores in about two hours, after which the runner starts feeling like they are going to bonk. |
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What You'll Learn
Practice your nutrition during training
Practicing your nutrition during training is key to boosting your confidence at the starting line. It is important to remember that every body is different, and it is essential to practice fuelling during your training runs so you don't introduce something your stomach can't handle on race day.
Firstly, it is important to understand your body's fuel sources. The human body has two major fuel sources: fat and carbohydrates. Carbohydrates can be used quickly by the body and can provide energy much faster than fat. The use of fat requires more oxygen, and when oxygen supply is limited, carbohydrates can still be used while fat cannot. Carbohydrates are therefore used in much larger amounts than fat when exercising at high intensity.
To elevate your nutrition game, you should aim to consume carbohydrates during your marathon. Studies show that athletes perform better on 30 grams of carbs per hour than they do on zero, even better on 60 grams per hour, and best of all on 90-plus grams. Most elite runners today aim for this last number, which equates to roughly four standard gel packets per hour. However, very few recreational marathon runners come anywhere close to it. If you are new to gels, try taking them slowly over the course of a few minutes, and always chase them with a few sips of water.
In addition to carbohydrates, you should also ensure you are consuming enough protein. Depending on how long you plan to run, you should aim for 60-90 grams of carbs per hour and up to 10 grams of protein per hour. If you are running for longer than three hours, you can ignore the protein.
Finally, don't forget the importance of hydration. Keeping hydrated is critical for everything from proper organ function to getting a quality night's sleep. Your fluid intake should depend on your sweat rate, which is the amount of fluid you're losing through sweat while exerting energy. Sweat rates vary depending on body size, activity intensity, and environmental conditions. To avoid dehydration, start hydrating days before your marathon, and carry water with you during your run so you can sip throughout, rather than relying on aid stations.
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Carbohydrates are key
Carbohydrates are a key source of fuel for runners, powering their bodies and enabling them to train for and complete a marathon. The human body has two main fuel sources: fat and carbohydrates. Carbohydrates are used by the body much faster than fat, especially when oxygen supply is limited, and so are used in much larger amounts during intense exercise.
Carbohydrates are a great source of fuel, but the body cannot store enough of them for a long run. Therefore, it is important to consume carbohydrates during a race. Studies show that athletes perform better with 30 grams of carbohydrates per hour, even better with 60 grams per hour, and best of all with 90 grams or more. Most elite runners aim for the latter, which equates to around four standard gel packets per hour. In one study, runners who consumed 60 grams of carbohydrates per hour finished a marathon nearly 11 minutes faster than those who did not.
There are many ways to get carbohydrates into your body during a marathon. Gels are a popular option, and it is recommended to take one every 30 minutes on runs over an hour. Gels can be diluted with a few sips of water to counter their high sugar content. Sports drinks are another option, providing around 15 grams of carbohydrates per eight ounces. Choosing a brand with less sugar can keep your stomach settled. Carbohydrates can also be obtained from food and drink at fuel stops, although this may not be optimal as the food may be unfamiliar and high in fat, fiber, or protein.
It is important to practice your fueling strategy during training runs to figure out what works best for you and to avoid introducing anything new on race day. This includes figuring out what your stomach can handle and what you personally like to eat and drink.
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Hydration is critical
It is important to start hydrating well before a marathon. Ideally, hydration should begin days before the race and continue throughout the day leading up to the event. It is also important to consider your sweat rate, which is the amount of fluid lost through sweating while exerting energy. Sweat rates vary depending on body size, activity intensity, and environmental conditions. For example, a larger person running 7-minute miles in 80-degree heat might need 2 litres of water per hour.
There are various ways to hydrate during a marathon. Some runners carry water with them in a hydration pack, fuel belt, or handheld water bottle. This allows them to sip water throughout the run and avoid the rush of people at aid stations. Other runners prefer to rely on the water provided at aid stations, either by taking cups from volunteers or using their own bottles at tables positioned at intervals. It is important to practice your hydration strategy during training runs to find what works best for you.
In addition to water, electrolytes are important for hydration. If you are a salty sweater, you may need to increase your electrolyte intake. Nuun tabs, saltstick caps, and liquid IV are some options to consider. Sports drinks can also provide hydration and carbohydrates during a marathon, although they may have a high sugar content. It is recommended to chase gels and chews with a few sips of water to dilute the sugar.
Overall, staying hydrated is critical for marathon runners. By starting hydration early, considering your sweat rate, and choosing the right hydration strategy, you can help ensure your body has what it needs to perform at its best.
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Pre-run meals matter
Preparing for a marathon involves more than just physical training. Nutritional preparation is equally important and often overlooked. The right nutrition will power your training and help you get the most out of your runs.
Carbohydrates
Carbohydrates are a great source of fuel for your body. Studies show that athletes perform better with 30 grams of carbs per hour, even better with 60 grams per hour, and the best performance is seen with 90-plus grams. Most elite runners aim for the latter, which equates to roughly four standard gel packets per hour. However, very few recreational marathon runners come close to this.
If you're running for over an hour, you should be consuming carbohydrates during your race. Gels are a popular choice for runners, with some taking a gel every 30 minutes. You can also get your carbohydrates from sports drinks, although these tend to have a high sugar content, so they should be chased with a few sips of water.
Protein
Protein is also important, especially post-run. Within 30 minutes to an hour after your run, aim for 15 to 30 grams of protein to prevent further muscle breakdown and kick-start recovery.
Practice makes perfect
Every body is different, so it's important to practice your fueling strategy during your training runs. Figure out what works for your body and what you personally like to eat and drink. Use your long runs as trial workouts to test different fuel options, amounts, and timing. That way, you can be confident in your nutrition plan on race day.
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Fuel early and often
Carbohydrates are a great source of fuel, but our bodies can't store enough of them for a long run. So, it's important to fuel early and often when running a marathon. Start fuelling well before your body is close to using up all its glycogen stores. For most runners, that's 30 to 45 minutes into a long run. Every body is different, so it's crucial to practice fuelling during training runs to avoid introducing something your stomach can't handle on race day.
During training, figure out what your stomach can handle and what you personally like to eat and drink. Use your long runs as trial workouts before your marathon. You can also check the race website or contact the race host to see what food and drink will be available on the course. Many races supply water, sports drinks, and gels at different aid stations, but it varies. See if there’s a course map that tells you what’s available and where, so you can figure out what you need to carry with you.
Elite runners fuel their marathons differently from most runners, and science tells us they gain a significant performance advantage by doing so. Studies show that athletes perform better on 30 grams of carbs per hour than they do on zero, even better on 60 grams per hour, and best of all on 90-plus grams. Most elite runners today aim for this last number, which equates to roughly four standard gel packets per hour. However, very few recreational marathoners come anywhere close to it.
If you're not consuming carbs during races lasting longer than an hour or so, you’re losing time. Depending on how long you plan to run, aim for 60-90 grams of carbs per hour and up to 10 grams of protein per hour (if you’re closer to the 3-hour mark, you can ignore the protein). Gels are a popular choice for consuming carbohydrates during a marathon, but they should be diluted with a few sips of water. Sports drinks can also provide carbohydrates, but choosing a brand with less sugar can keep your stomach settled.
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Frequently asked questions
The amount of fuel you need for a marathon depends on your body and how it responds to different foods and liquids. It is important to practice your fueling strategy during long runs and pay attention to how you feel towards the end and once you finish. If you finish feeling good, you likely have a great nutrition plan in place. If you’re totally wiped out, try adding 15 grams of carbs per hour.
Carbohydrates are a great source of fuel for a marathon. The body can use carbohydrates more quickly than fat and they can provide energy much faster. Good sources of carbohydrates include bread, potatoes, rice, fruits, pasta, bagels, and bananas. It is also important to stay hydrated, so make sure to drink water or an electrolyte drink.
It is recommended to start fueling 30 to 45 minutes into a long run. For runs over an hour, some people take a gel every 30 minutes, while others consume 60-90 grams of carbs per hour and up to 10 grams of protein per hour. It's important to experiment with different fueling strategies to see what works best for you.
