Are you struggling with your nutritional needs just before the marathon? Marathon nutrition is one of those hot topics that many marathoners like to discuss.
Have you followed a healthy eating pattern the last few months? Did you stay well hydrated? Well done if so, but you are not quite there yet.
Your calorie and fluid taking strategies may have a strong influence on your marathon performance. So better not to guess, but just to know what’s right!
Before the Marathon
The last seven days leading up to the marathon are crucial. You need to carefully plan and load enough carbohydrates into your body and make sure you stay well hydrated.
On the morning of the race, you should take in around 250 to 500 calories to top off your glycogen stores. I never take these in later than three hours before the race starts – this is to avoid stomach problems during the race.
Take in three glasses (half a liter) of water to compensate for the fluids lost during the night and arrive well hydrated at the beginning.
Some races start very early – 6:00 a.m. is no exception – so you may have to get up on the early side. Don’t worry about this. A short night before the marathon won’t affect your race performance.
During the Marathon
Your buffer against carbohydrate or glycogen depletion is not big enough for the length of the race; that’s why you need to take in additional calories during the marathon. Make sure to practice this process during your marathon training!
The amount of fluid you will need depends on many factors: body weight, race day temperature and humidity, and how much you sweat.
Weigh yourself before and after a training run and find out whether you retained enough water!
During my marathons I took about 400 to 500 ml per hour, but that may not be the right amount for you. Experiment with how much fluid your stomach can handle and make sure to avoid hyponatremia.
In my experience, energy gels work very well during the marathon. Four or five of them provide me with 500 extra calories of carbohydrates.
Don’t forget to take in some fluids after an energy packet!
Practice your marathon nutrition plan during your marathon pace runs.
After the Marathon
Most of us lose quite a bit of fluid and body weight without even noticing.
Try to consume enough fluid to replenish your body – and don’t forget the carbohydrates after crossing the finish line.
Take your time and slowly give your body what it needs.
The first hours after the marathon are crucial for your marathon recovery. Just sitting and refusing to eat or drink will only prolong your recovery time!
No matter whether you are a beginning marathon runner, or a seasoned marathoner, you will definitely reap the benefits of reading my 70 tips for marathon running post.
Return from Marathon Nutrition to Training For A Marathon
Return to Marathon Training Tips Home
