After all those hours spent training for a marathon, it would be a shame to fall at the last hurdle because you haven’t given your body the nutrients it needs.
Your body uses carbohydrates to high intensity exercise fuel, including marathons. While the body stores carbohydrates (in the form of glycogen) in the muscles and liver, unfortunately, it cannot store large quantities. So when we don’t have enough carbohydrates available to use as fuel during exercise, energy levels drop and we start to tire. During a marathon, this fatigue can take the form of heavy legs, or “hit the wall”. It can also lead to hypoglycemialeaving you dizzy and weak.
Hydration levels will also affect how you feel while running and your body’s ability to cope with the demands of running. Dehydration adds strain your bodywhich makes running more difficult, affects temperature regulation and contributes to fatigue.
Since no one wants to feel this way during a race they’ve spent months training for, it’s important to make sure you’re fueling yourself properly – not just on race day, but also the days leading up to it. .
Pre-race preparation
Before the race, you must have enough stored glycogen in your body.
One way to recharge glycogen stores before running is by “carbohydrate loading”. That doesn’t mean eating as many carbs as possible the night before a race. Rather, it means increasing the amount of carbs you eat. about two days before the race.
A carbohydrate intake of 7-12g per kg of body weight per 24 hour period is recommended. So, at each meal, try to eat a little more carbs than usual, and include between two and three high-carb snacks between meals.
Pasta, rice, bagels, bread, potatoes, and cereals are all great carbs to include in your meals. For snacks, try pancakes, bananas, rice cakes with jam or toast with honey. If you are prone to stomach upset, low fiber options(like white bread or pasta) can be helpful.
It’s also important to stay hydrated the days leading up to the race. An easy way to tell if you’re hydrated is to check the color of your urine – it should be a pale straw color. Also check the weather. If it’s hot before the race, you may need to drink more than usual to stay hydrated.
race day
On race day, make sure you arrive with a nutrition and hydration plan in place. On the days leading up to the race, check what the stops are and what each station will have. This will help you know what to pack on the run. Ideally, use this plan in training to get your gut used for amount and the types of carbohydrates you will consume during the race.
The race day starts with breakfast. This meal replenishes your liver’s glycogen stores, which are depleted overnight, and helps control blood sugar. Try to eat breakfast two to four hours before the race and keep it rich in carbohydrates and low in fat, fiber and protein to promote intestinal comfort. Toast with jam, cereal, or a bagel with honey and a chopped banana are good options.
Beverage 5-7 ml per kilogram of body mass of liquid three to four hours before the start of the race. After you warm up have more carbs to fill your fuel reserves.
Since you are going to run for more than two hours, you will still need to replenish your glycogen stores during the marathon. Aim to consume 30-60g of carbohydrates per hour. While the body can use up to 90g of carbohydrates per hour during a marathon, you should only consume this amount if you did it during training to avoid stomach problems.
Gels, chews, energy bars, bananas, jam sandwiches, and sports drinks are great sources of carbs to consume while running. Make sure to only consume products that you have consumed before to reduce potential intestinal discomfort. Consume fluid regularly throughout the race in small amounts. Take care not to overconsuming fluidsbecause it can cause exercise-induced hyponatremiaa life-threatening condition caused by low sodium levels in the blood.
Recovery after race
Once you’ve celebrated crossing the finish line, it’s time to begin the recovery process.
Start by filling up on liquids and carbohydrates. Often it can be difficult to eat right after a marathon, so liquid options may be better, such as a sports drink, smoothie, milkshake, or even yogurt packets. Milk is also a effective post-workout rehydration drink, which has the added benefit of containing protein. It helps with muscle growth and repair.
Your post-race celebratory meal should be high in carbohydrates and protein. Within four hours of the race, aim to have 1-1.2g carbohydrates per kilogram of body weight each hour. To aim 30-40g of protein to help your muscles recover. Although you may want to have a celebratory drink, drinks with more than 4% alcohol can negatively affect recovery.
To make sure all that hard training doesn’t go to waste, be sure to plan your diet carefully in the days leading up to a marathon so you’re properly fueled. And be sure to stick to familiar foods before and during race day to try to avoid any stomach issues that could jeopardize all your hard work.
