Regan Brown
Running a marathon is an endurance sport that requires a lot of preparation, and a key part of this is nutrition. Nutritional preparation is often overlooked, but it is essential to ensure you have enough energy to complete the race. The human body has two main fuel sources: fat and carbohydrates. Carbohydrates are the preferred fuel source as they can be used quickly by the body and provide energy faster than fat. It is recommended that runners consume 60 grams of carbohydrates per hour, with some studies showing athletes perform best with 90 grams or more. However, this is a large amount and should be reserved for experienced marathon runners. Carbohydrates can be consumed in the form of energy gels, which are convenient and easily digestible. It is important to practice your fuelling techniques during training to figure out what your body can handle and what it craves. Dehydration is also a concern during marathons, so it is important to start the race hydrated and drink moderate amounts of fluids throughout.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | 30-90 grams per hour |
| Carbohydrate sources | Energy gels, sports drinks, bananas, refined carbohydrates (white bread, white bagels), porridge, peanut butter, honey, nuts |
| Caffeine | Coffee can be a good source of caffeine before a race, but it can increase the need to defecate |
| Water | Drink moderate amounts throughout the race. Aim to consume a little less fluid than you lose from sweat. The cups provided during a marathon usually contain about 150 ml, and runners are likely to consume about 100 ml of that. |
| Sodium | Recommended to include some in drinks or gels to aid absorption of carbohydrates |
| Macronutrients | No need for protein or fat during the race |
| Reminders | Set an alert on your running watch or make a note on your hand or arm to remind yourself to take nutrition during the race |
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What You'll Learn
Carbohydrates are key
Carbohydrates are your body's best friend when it comes to fuelling your marathon journey. The human body has two major fuel sources: fat and carbohydrates. Carbohydrates are the preferred source of fuel for your body during a marathon as they can be used quickly and provide energy much faster than fat.
To ensure you are consuming enough carbohydrates during your race, check the packaging of your chosen product to find out how many grams of carbohydrates it contains. Then, calculate how much of that product you will need to consume per hour of your marathon to reach your goal. For instance, if you are aiming for 60 grams of carbohydrates per hour, you should consume a moderate amount of carbohydrates regularly, every 15 to 30 minutes.
It is important to start fuelling your body with carbohydrates well before your body is close to using up all its glycogen stores. For most runners, that is 30 to 45 minutes into a long run. However, every body is different, so it is crucial to practice fuelling during your training runs to avoid introducing something new on the day of the race.
It is also essential to remember that staying fuelled during a marathon can be complex, and it is important to tune into your energy levels and check in with your stomach. Carbohydrates are indeed key, but it is also crucial to listen to your body and adjust your fuelling strategy as needed.
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Gels are convenient
Gels are a convenient way to address your nutritional needs while running a marathon. Gels deliver a boost of sugary calories in a small package that can easily be carried in a running belt. They are designed to be easy to digest and can help you avoid the "wall" or "bonk", the point at which your body or brain feels like it can't take another step. This typically happens when you're not properly fuelled, and your body has used up all its glycogen stores. Gels can help you refuel quickly and efficiently, providing fast-absorbing energy to your body's working muscles.
Gels are also a great option for those with sensitive stomachs, as they are formulated to reduce the chances of gastrointestinal distress. They are often mild in flavour and low in sweetness, making them a more palatable option for many runners. Additionally, gels are versatile and can be taken with or without water, depending on the type of gel you choose. Some gels are isotonic, absorbing more easily and delivering energy more quickly than traditional sports gels.
When it comes to fuelling for a marathon, it's important to start early. You should begin taking gels within the first 30 to 40 minutes of your run and continue taking them every 30 to 40 minutes after that. This will ensure that you are adequately fuelled throughout the entire race. It's also a good idea to set reminders to take your gels, as the excitement of the race may cause you to forget. While the recommended carbohydrate intake during a marathon is 60 grams per hour, you may need up to 90 grams per hour if you are running at a very fast pace and high intensity.
Practising your fuelling techniques on long runs before the marathon is crucial. This will help you figure out what your stomach can handle and what types of fuel your body craves during a run. It's also important to note that gels should be used in conjunction with proper hydration. Drinking moderate amounts of fluids throughout the race will help you stay energised and avoid dehydration, which can negatively impact your performance.
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Practice your fuelling strategy
Practice makes perfect, and this is especially true when it comes to fuelling for a marathon. It is important to practice your fuelling strategy during your training runs so you don't introduce something new on race day that your stomach can't handle. Here are some tips to help you practice and perfect your fuelling strategy:
Know your body
The first step to practising your fuelling strategy is to understand your body's needs. Figure out what your stomach can handle, what you personally like to eat and drink, and how it makes you feel. Use your long runs as trial workouts before your marathon to test different fuelling strategies. This way, you can find out what works best for you and stick to that plan on race day.
Start fuelling early
Don't wait until you start feeling tired to begin fuelling. Start fuelling early on in the race with regular feedings every 15 to 30 minutes, or every 30-40 minutes as advised by McGregor. For most people, a moderate carbohydrate intake of 60 grams per hour is enough to fuel performance. However, if you're running at a very fast pace and high intensity, an intake of up to 90 grams per hour may be beneficial.
Practice gut training
Set aside one run per week, preferably your longest run, to practice gut training. Start with an incremental increase relative to your current habits. For example, if you usually take one gel packet per hour, try one every 50 minutes. Gradually increase the amount until you're able to tolerate 90 grams per hour without significant GI issues. Minor discomfort is acceptable, but it's important to listen to your body and adjust as needed.
Fuel with carbohydrates
The human body has two major fuel sources: fat and carbohydrates. Carbohydrates can be used quickly by the body and provide energy much faster than fat. Studies have shown that athletes perform better with a carbohydrate intake of 30 grams per hour, even better with 60 grams per hour, and the best performance with 90 grams or more. Energy gels are a convenient form of mid-marathon fuel, but be sure to check the packaging to understand how much carbohydrate you're consuming.
Stay hydrated
Dehydration is a potential cause of fatigue in a marathon, as water is lost through sweat and breathing. It's important to start the race hydrated and continue hydrating throughout. Weigh yourself before and after training to understand your sweat rate, and use online calculators to determine how much fluid you need to consume to prevent dehydration. Practice drinking during your training runs to get used to consuming fluids while running, and remember to drink to your level of thirst.
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Dehydration is a risk
Starting the race hydrated is crucial, as is staying hydrated throughout. Drinking to your level of thirst is a good strategy for slower runners, while faster runners may benefit from a specific hydration plan. It is recommended to consume a little less fluid than you lose from sweating, with longer races being closer to your sweat rate. Most marathons will have hydration stations along the route, so it is a good idea to practice this during training.
Dehydration can decrease performance and can even be life-threatening. Common symptoms of mild dehydration include headache, dizziness, confusion, thirst, bad mood, fatigue, dry mouth, constipation, dry skin, and dark urine colour. It is important to identify and address dehydration quickly. To manage mild dehydration, it is recommended to consume water and a salty snack, such as pretzels or nuts, or an oral rehydration solution. It is important to replace both fluid losses and electrolytes, so an electrolyte beverage is suggested for managing mild to moderate dehydration.
It is worth noting that less than 5% of marathon runners offered "drink to thirst" as a prevention strategy for dehydration. Slower and first-time marathoners may be at a higher risk of developing EAH (exercise-associated hyponatremia) due to their limited knowledge and understanding of hydration strategies. Therefore, it is crucial to educate runners about adequate hydration during training and competition.
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Coffee is a controversial pre-race drink
Fuelling for a Marathon
Preparing for a marathon involves more than just training your body to run long distances. Nutritional preparation is also key to ensuring you have the energy to complete the race. The human body has two major fuel sources: fat and carbohydrates. Carbohydrates are the preferred source of fuel for the body during a marathon as they can provide energy much faster than fat.
It is recommended that runners consume a moderate carbohydrate intake of 60g per hour during a marathon. For runners with a very fast pace and high intensity, an intake of up to 90g per hour may be beneficial. However, this high intake of carbohydrates should only contain fructose and glucose in a 2:1 ratio as 90g per hour of glucose alone can lead to gastrointestinal issues. It is important to start fuelling within the first 30 minutes of the race and continue to fuel every 30-40 minutes. Energy gels are a convenient form of mid-marathon fuel, but runners should check the packaging to ensure they are consuming enough carbohydrates.
Coffee as a Pre-Race Drink
However, the consumption of coffee before a race can also have negative effects. Coffee increases the need to defecate for some individuals, which may be inconvenient during a race. Additionally, the caffeine content in coffee varies depending on the brand and preparation method, making it an unreliable source of caffeine. Consuming too much caffeine before a race may do more harm than good, and it is important to prevent the body from developing a tolerance to caffeine. Therefore, runners should be cautious and consider their individual tolerance when deciding whether to include coffee as part of their pre-race routine.
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Frequently asked questions
The recommended carbohydrate intake is 60g per hour for most people, although faster runners may benefit from up to 90g per hour.
Energy gels are the most common and convenient form of mid-marathon fuel. It's important to start fuelling early on in the race and continue with regular feedings every 15 to 30 minutes.
It's important to start the race hydrated and to continue drinking moderate amounts of fluid throughout. You should aim to consume a little less fluid than you lose through sweat.
Opt for something high in carbohydrates but low in fat and fibre, such as porridge with banana, or a white bagel with peanut butter.
Focus on topping up your glycogen stores with refined carbohydrates, which are lower in fibre and easier for your body to digest.
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