Marathon Runners

How to Fuel a Marathon

When it comes to running a marathon, proper fuelling is essential for optimal performance. Whether you are a seasoned runner or a first-timer, understanding how to fuel your body before, during, and after the race can make a significant difference in your overall performance and recovery.

What should you eat leading up to the marathon?

In the days leading up to the marathon, it is crucial to focus on consuming complex carbohydrates to top off your glycogen stores. This is known as "carb loading" and is commonly misunderstood as consuming a large bowl of pasta the night before a race! The secret to carb loading is to increase your carbohydrate intake leading up the race, so that the night before you can settle for a nice lean meal, avoiding high-fat and high-fiber foods that may cause gastrointestinal distress during the race.

As well as topping off you glycogen stores, it is important to go to bed well hydrated and ready for a solid sleep. An electrolyte supplement, rich in highly bioavailable magnesium, will give you that added hyration boost and allow you to have a more restful nights sleep. Our Complete Hydration Natural Electrolytes are the perfect supplement for this!

What should you eat the morning of the marathon?

The morning of the marathon is arguably the most essential part of the nutrition strategy! The key is to ensure you begin the race with maximum glycogen stores and to be completely hydrated. One to two hours pre-race, we recommend a light meal such as white toast with honey or jam, coupled with a glass of Complete Hydration Natural Electrolytes.

How should you fuel during the marathon?

Running a marathon requires staying on top of your glycogen stores and hydration, do this and you're set up for success. Remember, carbohydrates provide the glycogen you need for fuel and electrolytes mixed with water will keep your body hydrated.

During the marathon we recommend taking in 30-60g of glucose based carbohydrates per hour, elite level athletes will consume over 90g per hour! Our Premium Organic Carb Blend has your glycogen requirements covered!

To stay on top of your hydration needs, consume 500ml to 1L of water per hour coupled with a well balanced electrolyte supplement. Our Complete Hydration Natural Electrolytes keep it simple, consume 1 serve per hour. Each serve contains:

  • 330mg Sodium
  • 98mg Potassium
  • 210mg Magnesium
  • 48mg Calcium

But how do you consume all this? Our solution, the Re-Fuel Gel Flask. Mix up to 80g of carbohydrate with a serving of electrolytes and carry during your race for fuel. Unlike typical gels, using clean and totally natural supplements minimises any gastrointestinal distress, allowing you to focus on and enjoy the race!

What should you eat after the race?

Before we get to post race recovery, it is important to never forget that at every finish line there is a camera! You've done the work, you've managed your glycogen stores, you've stayed hydrated, you deserve a photo that you still look semi-human in!

As for post race nutrition, it is time to treat yourself. You body knows best, feed it whatever it is craving. Highly recommend getting some water in there as well!

By following these fueling strategies, you can optimize your marathon performance and enhance your overall race experience. Remember, every runner is different, so it is essential to experiment with different fuelling options during your training runs to find what works best for you on race day. Good luck!

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