Mercedes Mullins
When it comes to preparing for a marathon, physical training is only half the battle. Nutritional preparation is equally important, and can often be the difference between a personal best and not even finishing the race. The human body has two main fuel sources: fat and carbohydrates. Carbohydrates are the best fuel source during a marathon, as they can be used quickly by the body to provide energy. The general recommendation is to consume 30 to 60 grams of carbohydrates per hour, starting 30 to 45 minutes into the run. However, individual needs may vary, so it's important to practice different fueling techniques during long runs prior to the race to figure out what works best for you.
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What You'll Learn
Practice nutrition during training
Practice makes perfect, and this adage applies to your nutrition strategy during marathon training. The right nutrition can help you perform at your best and even set personal records. Here are some tips to help you fuel your body effectively during training:
Know Your Fuel Sources
The human body has two primary fuel sources: fat and carbohydrates. Carbohydrates are the preferred source of energy during a marathon because they can be used quickly by the body and provide energy much faster than fat. Carbohydrates are especially important if your race lasts longer than an hour. For shorter runs, a light snack like a couple of graham crackers and water or an electrolyte drink can be sufficient.
Practice Gut Training
It is essential to practice your nutrition strategy during your long runs. This means experimenting with different fuel sources, such as gels, gummies, sports drinks, or whole foods, to see what works best for your body. Start with a moderate carbohydrate intake of 30 to 60 grams per hour, and pay attention to how you feel during and after your run. If you finish feeling good, your nutrition plan is likely effective. If you feel wiped out, try increasing your carbohydrate intake by 15 grams per hour.
Hydration is Key
In addition to carbohydrates, hydration is critical for optimal performance. Dehydration can impact your heart rate, muscles, and recovery. For runs longer than 70 minutes, consider an electrolyte drink to replenish sodium and support muscle function and repair. Practice drinking on the run, and make sure to stay hydrated leading up to your marathon.
Timing is Everything
The timing of your nutrition intake is just as important as what you consume. For runs longer than 60 minutes, aim to fuel every 30 to 45 minutes after the first hour. This will help you maintain consistent energy levels throughout your run.
Personalize Your Plan
Every runner is unique, and it's essential to tailor your nutrition plan to your needs. Figure out what your stomach can handle, what you enjoy eating and drinking, and how it makes you feel. Use your long runs as trial workouts to refine your nutrition strategy. This way, you can be confident in your plan when race day arrives.
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Consume carbs during the race
Consuming carbohydrates during a marathon is essential to boost performance. While the human body has two main fuel sources—fat and carbohydrates—the latter is used up much faster by the body, making it crucial to consume carbs during long races.
Studies show that athletes perform better with 30 grams of carbs per hour than they do without any carbs, and even better with 60 grams of carbs per hour. For runners with a very fast pace and high intensity, an intake of up to 90 grams per hour may be beneficial. However, this high intake of carbs should be reserved for experienced marathon runners as it can lead to gastrointestinal issues.
To ensure you're consuming enough carbohydrates during the race, start fuelling 30 to 45 minutes into the run. This can be in the form of gels, gummies, sports beans, or whole foods like a banana or candy. Gels, in particular, should be consumed slowly over a few minutes and chased with a few sips of water to dilute their high sugar content. If gels don't sit well with you, you can opt for sports drinks, which also provide carbohydrates. However, be mindful of the sugar content, and choose a brand with less sugar to keep your stomach settled.
It's important to practice your nutrition strategy during training to figure out what works best for your body. Pay attention to how you feel during and after your runs. If you finish feeling energised but with gastrointestinal issues, you may need to reduce your carb intake, drink more water, or experiment with other fuel sources. Remember, it's crucial to tune into your energy levels and check in with your stomach to understand what your body craves during the race.
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Stay hydrated
Staying hydrated is crucial to performing at your best during a marathon. If you get your hydration plan wrong before and during a run, you may experience dizziness, lightheadedness, thirst, nausea, and fatigue. In more severe cases, you may even faint or go into a coma, as seen in an extreme example at the London Marathon.
Understand Your Body's Needs
Before the marathon, it is important to understand your body's hydration needs. Check how much you sweat during exercise by weighing yourself before and after a long run of at least one hour. If you sweat heavily and lose 1 kg over a 2-hour run, you need to replenish your body with about 1.2 kg (40 oz) of water.
Start Well-Hydrated
It is beneficial to start your marathon well-hydrated. About 2 hours before the run, drink about half a litre of water alongside some food. Then, 15 minutes before the start, have another glass of water (about 6 oz). This is also a good time to start feeding your body electrolytes through a sports hydration drink or hydration tablets.
Maintain Hydration During the Marathon
During the marathon, it is important to maintain your hydration levels. Aim to sip water regularly rather than drinking a lot at once. Sports drinks, gels, and powders can also assist in maintaining hydration and enhancing performance. These products contain electrolytes, which are essential for keeping bodily systems functioning efficiently and help with nerve and muscle functions.
Avoid Overhydration
While staying hydrated is crucial, overhydration can also lead to issues such as hyponatremia, which occurs when sodium levels in the blood become diluted. This can be avoided by not just drinking large amounts of water but instead opting for stronger electrolyte drinks, especially the night before and 90 minutes before the race.
Remember, the key to successful marathon hydration is understanding your body's needs and starting your race well-hydrated. Practising your hydration strategy during training will help you feel more confident and prepared on race day.
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Know your body
Knowing your body is key to marathon success. Every runner is different, and only you know exactly what your body needs. That's why it's important to practice your fueling techniques on long runs before the race. This will help you figure out what your stomach can handle, what you personally like to eat and drink, and how it makes you feel.
Start by experimenting with different fuel sources during your training, such as gels, gummies, or whole foods like bananas or candy. Pay attention to how you feel during and after your run. If you finish feeling good, you likely have a great nutrition plan in place. If you're wiped out, try adding 15 grams of carbs per hour. If you experience GI distress, you may have eaten too much, not drunk enough water, or need to try other fuel sources.
The general guideline is to consume 30 to 60 grams of carbohydrates per hour, but this can vary depending on your size, running speed, and calorie burn rate. For shorter runs (less than 70 minutes), a snack like a couple of graham crackers and at least 8 ounces of water or an electrolyte drink can be sufficient. For runs over 70 minutes, an electrolyte drink is recommended to replenish sodium and aid in muscle function and repair.
It's important to remember that carbohydrates are your friend when running a marathon. Your body can use carbohydrates as fuel much faster than fat. Start fueling 30 to 45 minutes into your run to get a head start on glycogen storage. If you're running at a very fast pace and high intensity, you may need up to 90 grams of carbohydrates per hour, but this is typically reserved for experienced marathon runners.
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Plan your meals
Nutrition is a crucial part of preparing for a marathon. The right nutrition will help you get to the starting line feeling confident and ready to go.
In the week before the race, it's a good idea to decrease your calorie intake slightly while keeping up your carbohydrate consumption. This is because you will be running far fewer miles than during training, so you won't need as many calories. A common mistake is to continue eating the same amount, which can lead to weight gain from eating more and running less.
The day before the race, avoid alcohol, as even a small amount can lead to dehydration and poor sleep.
On the morning of the race, eat breakfast 2-3 hours before the start. This is important because a small meal rich in carbohydrates will help prevent hunger and maintain a normal blood sugar level. Stick to familiar foods that you have been eating throughout your training. If you usually drink coffee, this can be a performance booster and help your digestive system, but be aware that it may have the opposite effect for some people.
During the race, aim for a moderate carbohydrate intake of 60g per hour. Start fuelling 30-45 minutes into the run. You can get some carbohydrates at aid stations, but it may be a good idea to bring your own fuel as well. Gels, gummies, and whole foods like candy are all good options. If you are consuming gels, be sure to also drink water to dilute the high sugar content.
Remember, it's important to practice your nutrition strategy during training so that you know what works for you and your stomach on race day.
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Frequently asked questions
The amount of fuel your body needs will depend on your body weight. As a general rule, you should aim for a daily intake of 3-5 grams of carbohydrates per pound of body weight. For a 150-pound athlete, this would be approximately 450-750 grams (1800-3000 calories).
A good indicator of adequate carbohydrate intake is how you feel towards the end and after finishing a long run. 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.
It is recommended to eat breakfast 2-3 hours before the start of the marathon. This will help prevent hunger and maintain normal blood sugar levels.
It is important to eat foods that are familiar to you and that you have been eating throughout your training. A small meal rich in carbohydrates will help prevent hunger and maintain normal blood sugar levels.
