Marathon Nutrition Guidelines

Why is fuel important during a marathon?

Energy expenditure is somewhere between 2200-3200 calories during a marathon. It is therefore important to ensure an adequate fuel supply of carbohydrates, whilst minimising the risk of gastrointestinal issues and digestive system overload, as well as avoiding dehydration/overhydration.

Race day-2

Carbohydrate recommendations are high for marathon preparation. Therefore it would be wise to build up to these high recommendations at the expense of protein and fat. In the two-three days prior to race day, ensure you’re aiming for a minimum of 6-8g of carbohydrates, per kg of bodyweight, spread out across the day for ease.

For a 75kg athlete this would be 450g-600g of carbohydrates.

Race day-1

Providing there are no gut issues with these recommendations, it would be recommended to increase carbohydrate intake to 10-12g per kg of bodyweight in the 24h prior to the race to ensure muscle glycogen stores are maximised.

For a 75kg athlete this would be 750g-900g of carbohydrates.

Morning of race

Following an overnight fast, liver glycogen will be depleted to ensure blood glucose is stable, therefore it is essential to replenish liver glycogen quickly. Aim for 1-4g/kg in the 1-4h before exercise

For a 75kg athlete this would be 75-300g of carbohydrates.

If there is more time before the race start, consume a larger meal, but the sooner the start time, the smaller the meal/snacks.

Trial this in advance to figure out your individual preference, considering stomach discomfort, type of food, logistics etc.

NOTE: many prefer to avoid foods high in fat/fibre/protein, as this will slow digestion and may cause stomach discomfort. Foods low in fat, fibre and protein could include corn/rice-based cereals, white bread/bagels, pancakes, cooked fruits, honey, syrups.

During the race

To ensure stores are maintained during the race, you should aim to consume 60g per hour of carbohydrates. You should train to this amount within your training regime, starting weeks in advance. If you are an experienced athlete who has experimented a lot in different races you can override the relatively conservative advice and increase above 60g/h (around 90g/h). It is again, personal preference following preparation.

GELS: An ergogenic carbohydrate supplement designed for fast absorption and increased exogenous carbohydrate oxidation. Most individual portions contain 20-30g

of carbohydrates, meaning recommendations could be 2-3 gels per hour depending on intensity and overall goals. Some gels have added electrolyse and caffeine which could also be beneficial for athletic performance.

SOLID FOODS: Some people may prefer to have solid food during the race. Potential issues here is difficulty chewing whilst racing, along with practical issues such as carrying and opening wrappers etc. but this should be decided on an individual basis.

PRACTICAL TIPS:

· Practice the mechanics of your nutrition plan well in advance of the race– e.g., carrying products, opening wrappers, sipping, sucking, chewing, swallowing

· It may be worth starting with a lower intake of carbohydrate and slowly build up e.g., 40g/h

· Don’t experiment with new products on the day. e.g., if Lucozade is available, maybe try this in training first

· It’s important to ingest foods with a sufficient water amount to make sure gastric emptying is fast and no stomach problems develop (As a rough guide, aim to drink 125–250 ml – about two or three big swigs every 15 to 20 minutes or according to thirst. You don’t need to drink at every drink station but don’t be tempted to skip them

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