How important is nutrition while running?
Running a marathon takes a toll on your body. Of course, you need to be physically fit to complete those 42.195 km, but nutrition is also crucial.
While a healthy and balanced diet is the foundation for every athlete and sufficient for shorter distances, an effort like a marathon requires a little more.
How much should I eat and drink during a marathon?
Of course, everything also depends on your marathon ambitions: do you have no specific target time in mind and simply want to cross the finish line, or are you aiming to attack your personal best? Your target time will ultimately determine how much nutrition you consume.
As a rule of thumb, we recommend consuming at least 60g of carbohydrates per hour . This will allow you to keep going longer and avoid, or at least delay, the man with the hammer as much as possible.
For experienced runners aiming for a fast finishing time, a carbohydrate intake of 90g per hour is recommended, taking into account the 2:1 ratio.
2 very important tips here:
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Experiment during training to help your stomach adapt ("gut training"). Trying new things on race day isn't a good idea!
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Don't wait until you get hungry or thirsty, but start eating and drinking right from the start .
What to eat before a match?
Your marathon nutrition plan actually starts several days before race day .
It is therefore important to store the necessary energy by focusing on carbohydrates (so-called ' carb loading') and to limit the intake of fiber, fats and proteins to avoid stomach and intestinal complaints.
On race day, it's best to eat breakfast at least 3 hours before the start . Remember to include carbohydrates, aiming for 1 to 4 grams of carbohydrates per kg of body weight. Typical examples include pancakes, white bread with jam or other sweet toppings, etc. You can also supplement this solid food with something like Carboloader.
Half an hour before the start you can also take some isotonic drink or an energy gel/fruit to prepare you for the start .
Finally, make sure you arrive at the starting line sufficiently hydrated .
Optional are shots such as Guaranol or Nitro Fuel ; these have an active effect of about 2-3 hours and provide an extra boost and increased focus.
You can also choose to take this a little later during the race, depending on your expected finish time.
What to eat during a marathon?
There are several ways to consume carbohydrates while running. Within the Sanas range, we recommend the following:
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Isomix : this is an isotonic sports drink and therefore ensures the absorption of moisture and carbohydrates at the same time.
Contains 30g of carbohydrates per bottle -
Energy gel : the fastest way to absorb carbohydrates.
Contains 30 g KH per gel -
Energy fruit : if you are not a fan of gels, this is an ideal alternative to quickly absorb carbohydrates (almost for a short time).
Contains 26 g of carbohydrates per fruit -
Alphamax : This is a hypertonic sports drink and ideal if you prefer to only drink (for speed, don't like eating, or for any other reason) while running.
Contains 90g of carbohydrates per bottle. Because Alphamax can be dehydrating, you should also drink a bottle of plain water for every bottle of Alphamax.
Of course, you don't have to choose the same food source for the entire match. The 2:1 ratio of the products mentioned above allows you to mix and match .
An energy bar is also an option, but we recommend less consumption while running, as runners often find it less practical. Furthermore, the energy from a bar is released more slowly than the products mentioned above.
Except for Alphamax (90g), each of the above products contains approximately 30g of carbohydrates. This makes it easy to create your marathon nutrition plan. You're welcome ;-)
Also, don't forget to drink enough during the competition. Losing too much fluid through sweating is unacceptable and will lead to a loss of performance.
What after the match?
Running a marathon is a huge strain on your body, so include a post-marathon component in your nutrition plan.
Carbomix is indispensable, it contains the necessary proteins and carbohydrates to promote recovery .
In addition, it is important to continue to replenish your fluid levels after the match.
