How do you develop a nutrition strategy for a marathon?
A physical trainer (who will recognize himself) told me some time ago: "I train them 3 to 5 times a week and they eat 20 to 30 times,... we must explain to them that there is just as much to be gained from what is on the plate as from training...."
Nutrition is one of the most discussed topics among marathon runners. What should you eat beforehand? How should you refuel during the race? How should you recover afterward? These questions are common, asked by beginners and more experienced runners alike. The purpose of this article is to answer these questions by helping you understand what is at stake and the importance of your nutrition strategy.
The question arises well before the start of the race: just like training, your nutrition strategy must be prepared and implemented well in advance. Together, these are the two factors that will have the greatest influence on your performance on race day. While the importance of training is well known and understood (very few runners show up at the starting line without having trained beforehand), nutrition does not receive as much attention. Very little time is devoted to it; it is taken for granted. Or at least it was, before you started reading this article.
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Nutrition strategy: The first steps
The first phase of preparation takes place many weeks before the race. The idea is to cover the basics before race day: where are the aid stations? How far apart are they? What will the weather be like? Although you have no control over the weather, you can prepare to deal with it. Also, find out what food will be provided at the aid stations: it would be wise to include the same foods in your preparations. If there is something you cannot tolerate, discovering this several weeks beforehand still gives you time to find an alternative and test it before the race.
The first step is to discover which nutrition strategy is most effective for you. This involves trying different foods and products, but also working on timing, which is crucial.
Carbohydrate loading
In the days leading up to the race, the goal is to build up substantial muscle carbohydrate stores. To do this, you simply need to eat carbohydrates, but not just any way. Sorry, there will be no feast on the menu, just a rebalancing of your plate so that a larger share of your daily calorie intake comes from carbohydrates. Just before the race, especially if you have already experienced digestive problems, it is advisable to eat a substantial snack at lunchtime and a more modest meal in the evening: some people even prefer to avoid meat and fish in the evening.
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The pre-race breakfast
Breakfast is a key moment because it allows the liver to replenish its carbohydrate stores, which are depleted overnight by brain activity. A carbohydrate-rich breakfast helps prevent an energy crash. Eat 3 to 4 hours before the start. Also remember to hydrate generously. To assess your hydration, a simple method makes up for its lack of elegance with its effectiveness: urine color. Light, almost transparent urine is a good sign, whereas if your urine is dark, another glass can only do you good.
During the hour before the start, it may be beneficial to have an energy drink. Sip it slowly, in small amounts. This will allow you to start with maximum energy.
However, remember to use this technique several times during your long training sessions to avoid rejecting it on race day.
Nutrition strategy during the race
There are two things to monitor during a race: your carbohydrate intake and your hydration.
When it comes to hydration, your main concern will be sweat. Everyone has their own sensitivity in this regard; be aware that a runner’s stomach can release up to 800 mL of fluid per hour. To avoid becoming dehydrated, you should therefore drink at a rate similar to your sweat loss rate.
Regarding carbohydrates, studies suggest that the body is capable of using up to 60g of carbohydrates per hour. A target intake of between 30g and 60g therefore seems appropriate. The main challenge with carbohydrates is finding the right balance to have the maximum amount of energy available while avoiding digestive problems.
A few carbohydrate sources, for example:
A banana, runners’ favorite fruit: 24-30g
Energy gel : between 20-27g; beware of variations in serving sizes.
Energy bar : 20-40g depending on the bar.
Energy drink : between 40 and 80g
The gut can learn and adapt : regularly using gels, bars, or energy drinks (during training) will help you tolerate them increasingly well. The key is to try different foods, find your preferences and what you digest easily, and ultimately develop an optimized nutrition strategy.
Electrolytes can also help with carbohydrate absorption. Even though you will find some minerals in your drink, gel, or bars,, it is also important to replenish your minerals daily
Finally, there is one last element, a true secret weapon for some athletes: caffeine. Although its effects on energy and fatigue are real, the challenge with caffeine is finding the right dosage. The optimal dose is on average around 3mg per kg of body mass, or 180mg for a person weighing 60kg or 240mg for a person weighing 80kg. An espresso contains between 70 and 100 mg. Many energy drinks and gels contain caffeine in varying amounts.
Finally, whatever your preferred foods and quantities, timing is essential for an effective nutrition strategy.
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Nutrition strategy after the marathon?
After the marathon, there are often no rules, and the nutrition strategy disappears. Indeed, after such a significant and carefully prepared effort, it is tempting to go overboard and “treat yourself”: sausages, hamburgers,…
Nevertheless, for those who have managed to preserve a little discipline, the recovery phase is just as important as the preparation phase. Hydrating, replenishing minerals, and restoring glycogen and protein stores are the main priorities for beginning a healthy recovery.
Nutrition strategy the rest of the time?
So, by all means enjoy yourself, while keeping the balance of your plate in mind: treat yourself to a plate full of good things.
Also remain vigilant about any deficiencies caused by repeated exertion. We offer numerous supplement programs that help you stay fit and manage your passion for running over the long term...
In summary:
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Nutri-Bay.com can help you put together a pack to provide you with energy intake, maintain optimal hydration, and finally support your recovery.