The big day is here. Depending on body weight, there is a maximum number of Energy Aqua Gel Caffeine sachets you can take. But even now, just hours before the starter’s pistol, there’s still plenty to be done if you want to perform to your peak over those all-important 26.2 miles. If the race is long, aim for the higher end. During a marathon, more than two thirds of your energy can come from carbohydrate. With your focus on carbs in advance of the race, you’ll have topped off your glycogen stores, but they will be depleted during a marathon or half, so you need to practice fueling during … Foods like potatoes, rice, pasta, bread, bananas, jelly sweets and Lucozade … Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. You have trained fully for a while now and the D-day is here with you! Read on to optimise your fuel intake, run your best possible race and shave minutes off a time you’ll never forget. During the race, continue with your hydration and carb refuel plan. Drink another 400ml one to two hours later and eat a balanced meal as soon as possible. If you find that 3 gels an hour is too much, try and consume as many gels as you comfortably can. Use a Gel Belt to carry your gels. Your muscles use carbohydrate quickly and can easily deplete that store during a Marathon. It might seem logical that the more gel you can consume, the better – but take care. They both do the same job. Sort of, Your complete marathon race day nutrition plan, Runner's World, Part of the Hearst UK Wellbeing Network. Use the aid stations and, if you have crew, make sure they have a range of foods to give you. If you expect to finish your half marathon in less than two hours, consume 30g to 60g of carbohydrates per hour. Which is the healthiest takeaway for runners? Athlete experiences with nutrition and hydration during events over 26.6 miles/42.2 km – the definition of an ultra-marathon – vary significantly, so an individualised approach is needed, and this must be planned well in advance of your event and practised in training. During the race I'd typically only use a PH electrolyte drink or water, only using an energy drink if I really feel like I need the carbs. This totals to about 120 to 240 calories of carbohydrates. Tap into our knowledge with Nutrition Guides & Training Plans for a wide range of sports. Here’s how to best fuel your body & recharge your batteries before, during and after your race. In very hot conditions you may need additional electrolytes. Split the marathon course into 13 chunks of two miles, and aim for 300ml of water and a small, edible energy boost in each. You need to carefully plan and load enough carbohydrates into your body and make sure you stay well hydrated. "I've used them throughout my training cycle, and they’ve definitely contributed to quick recovery and meeting the demands put on my body over long distances. A runner’s breakfast - which should be eaten 3-4 hours before crossing the start line - is the foundation for your endurance and power during the race. Here is a suggestion for what to consume during a marathon: Some like to top off with a ”carbohydrate-snack” short before race start. ", 3. • Nutrient-Rich Carbohydrates: “These include whole grains and starchy vegetables, which offer essential vitamins, minerals and dietary fiber,” Miller said. Looks like you haven't added anything to your basket yet? Nutrition during the race Marathon nutrition requires a bit of planning. It is important to study what is Sometimes it is easier to get your calories from liquid sources (like Ensure) or energy gels during a race. Nutrition during the race. By contrast, taking just a couple of gels at the 17mile mark, as some people do, will only provide a short lived energy boost. Eating and drinking during competition. sachet every 20 minutes. Use a Gel Belt to carry your gels. Not to mention the importance of how you recover afterwards. Preparation starts many weeks before the event. Start drinking fluids early. Take an Energy Bar to eat on the way to the start. Replenish carbohydrates. Normally, the hour before a race begins is spent anxiously waiting around – and you should be using that time to your advantage. You can almost smell the sweat and feel the sweet, sweet weight of that hard-earned medal around your neck. You’ve just finished a marathon! Energy Gel Aqua has a lighter consistency, somewhere between a drink and a gel and runners usually prefer this. Recovery is crucial here, and you need the right combination of protein, carbs, salt and magnesium to support your muscles before they give up on you (and cause you to walk like a duck doing a John Wayne impression tomorrow). ZERO does not contain carbohydrate. These take little time to absorb, so will be available as power to burn in the first few kilometres. You should aim to eat 30–90 g of carbs every hour, depending on your bodyweight. Any additional gels you consume should be standard Energy Gel Aqua (caffeine free): You can use Energy Gel Aqua instead of Energy Gel depending on personal preference. During the final miles of a marathon our bodies may need an extra boost to cross the finish line. Thank you for making your subscription more personal! Marathon nutrition during race day will require a careful planning so that you can equip your body with the right amount of energy and substance that is needed for the race. Go 11 Minutes Faster Recent Research at the Copenhagen Marathon showed that runners were on average 11 minutes faster by following our marathon nutrition guide on race day with no extra training and no stomach upset. Aim for roughly 3 grams of carbohydrates per kilogram of your body weight and don’t be afraid to add a cup of coffee if you normally have one. If you find that 3 gels an hour is too much, try and consume as many gels as you comfortably can. You may be able to find more information about this and similar content at piano.io, The science behind adding salt to your coffee. YOUR COMPLETE MARATHON RACE DAY NUTRITION PLAN, Taper & Race-day Nutrition Q+A: Nick Morgan, 4 nutrition tips to help you race at your best. 11. Caffeine NoteIf you have any medical condition including high blood pressure, if you are pregnant, breast feeding or under 18 years of age, do not use caffeine If you are sensitive to caffeine and suffer any side effect, such as a higher than expected heart rate, discontinue use immediately. You can’t expect to just wing it and drink and eat when feel like it if you want to run your best. Every lap we pass through a feed zone (usually very close to the start of the lap) and it’s possible to take a fresh bottle each time. During the race. The purpose of taking gel during your marathon is to delay the point at which you run out of fuel – until you cross the finish line. Related: Where to get free food and drink after the London Marathon. With a virtual race, you also have the benefit of running your race at home — after sleeping in your own bed, eating your own food, and choosing your own start time. Instead, eat a normal-sized dinner on the evening of your race (based around carb-rich ingredients like wholewheat pasta, brown rice or sweet potato) and eat it early. And if you want to avoid your own Mount Doom, you should plan accordingly. Try to drink water or the on-course drink regularly. Do not stop eating. If you do not wish to use caffeine for any reason, simply follow our marathon nutrition guidelines using gel without caffeine. If you wish to amend your marketing choices in the future, please email info@highfive.co.uk To know more about how we use your data, please see our Privacy Notice. You could even hit the dreaded ‘wall’ – where your carb stores are so depleted that your muscles are forced to rely almost exclusively on fat as fuel. If you feel like it (and have tried it out during your training runs), you can also add a small, starchy snack like saltine crackers or a granola bar in this final hour, washed down with a few sips from that all-important water bottle. You can consume (read swallow) a lot of gel, but your body can only absorb a maximum of 60g per hour (up to 75g if the gel contains caffeine). Each gram of carbohydrate contains 4.1 calories, so you'll be taking in about 120 calories per hour. Good protein foods to eat after a run include milk, cheese and yoghurt, white meats and eggs. Simply put the tab into the on-course water to make a refreshing electrolyte drink. While you’re clocking up the miles, you should also be keeping a wary eye on your energy intake. Recent Research at the Copenhagen Marathon showed that runners were on average 11 minutes faster by following our marathon nutrition guide on race day with no extra training and no stomach upset. Taking 2 or 3 gels every hour from the very start of your event is optimum and will mean that by mile 17, you should have a large stock of carbohydrate available for a strong finish. With an understanding of what you really need during the marathon race - you can help yourself avoid over-drinking (which is actually a more often cause of deaths/collapses in marathons than dehydration..) or under-drinking. Your fluid needs will depend on how warm the weather is on race day and how much you sweat. Even a small amount will boost your endurance by giving fuel to your body as well as by picking up your nervous system. Some tips for your post-marathon: Drink. It should be parts of your marathon training plan, program for all runners. Drink 500ml of Energy Drink for additional carbs and to stay hydrated. As your carb levels fall, so does your energy, and you will find it harder to maintain your early pace. Second breakfasts are just as important to runners as they are to hobbits. As with a good marathon training schedule, marathon nutrition should also be planned equally individual and smart. During the race we recommend consuming one e-Gel pack every five miles (see table below). Remember to eat a balance of carbohydrates (simple sugars), proteins, and fats. This also assumes of course that you will be resting up during this period in order to conserve energy and be fresh for your race! Avoiding spicy or high fat dishes is obvious, but you should also sidestep highly acidic foods - like tomatoes, eggs and mint - in order to nullify any risk of heartburn while running. Endomondo is a great running app which tells you how much water you should’ve taken on during your run. "The key in the final hour before the race is to stay relaxed," says our second winner, Jo Humphrey. You need the glycogen from carbohydrates, but you don’t need to feel bloated on race morning (if you’ve ever tried going for a run on Boxing Day you’ll know what we mean). That’s certainly what our third Mission Marathon winner, Lily Bridgwood, will be doing. What you eat and drink immediately before – and during – your marathon will have a significant impact on your official time. Developing and executing a strategy for ingesting fluids and energy during the marathon is a crucial step towards success on race day. As the race distance increases there is an increased need for additional fuel (carbohydrate) during the event. The marathon race nutrition and the diet is a key to marathon running success. Taking too much gel too quickly can and will cause stomach problems. Take one Energy Aqua Gel Caffeine sachet every 30 minutes. Drink 400ml of Recovery Drink as soon as you finish. Nutrition Plan to Follow during the Marathon Day. Related: Running safely during the COVID-19 pandemic. The reason you need protein is that around the second hour mark of exercise and beyond, a small percentage of your energy requirements will be fulfilled from protein. 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