MARATHON FUEL GUIDE - MAURTEN
Almaz Ayana (29:17:45) and Kenenisa Bekele (26:15:53) hold the world record for the 10,000 m track race.
The intensity of these races suggests an almost total reliance on carbohydrates. From a nutritional standpoint, the key is to prepare your body so that your glycogen stores are sufficiently loaded before the race starts.
PROTOCOL:
PRE-RACE:
One DRINK MIX 160 with the pre-race meal
WARM-UP:
Consume one CAF 100* during the warm-up to promote mental focus and physical performance.
*Replace the 100 CAF with GEL 100 for a caffeine-free consumption plan.
Nutritional recommendations:
Current nutritional strategies to optimize performance in distance running suggest eating a carbohydrate-rich meal 3 to 4 hours before the race. Fat, fiber, and protein intake should be low to avoid the risk of stomach problems during the race. It is recommended to take caffeine after the meal and before the start of the race. Caffeine has been shown to reduce perceived exertion during exercise and may reduce or delay fatigue during the race. Adequate hydration can be achieved by consuming 300 to 500 ml.