Fueling Your Body for a Marathon: Tips and Insights

💡Our bodies store around 2,000 calories worth of fuel in the form of glycogen, which depletes within 1.5 to 2 hours of continuous exercise at a moderate intensity.

🥦Carbohydrate-loading a week before the marathon is crucial, with 85-95% of calories coming from carbs. Options like pasta, rice, bread, and fruits help keep glycogen stores topped up.

💧Hydration and electrolyte replenishment are vital during a marathon. An average person can lose anywhere between 500 to 2,000 mg of sodium during the race.

⚡Fueling early and often with easily digestible carbohydrates in the early stages of the marathon is important to avoid running out of glycogen later on.

🍽️Post-race nutrition should focus on protein-carbohydrate combinations for muscle recovery and glycogen replenishment. Don't forget hydration and replacing lost electrolytes.

How long do our glycogen stores last during a marathon?

—On average, our glycogen stores are depleted within 1.5 to 2 hours of continuous exercise at a moderate intensity.

What foods are recommended for carbohydrate-loading?

—Options like pasta, rice, bread, and fruits with low fiber content are ideal for topping up glycogen stores before the marathon.

Why is hydration important during a marathon?

—Hydration is crucial to prevent dehydration and maintain electrolyte balance. On average, a person can lose 500 to 2,000 mg of sodium during the race.

How often should carbohydrates be consumed during a marathon?

—Carbohydrates should be consumed every 30 to 45 minutes in the early stages of the marathon, and around 60 to 80 g per hour for runs longer than 3 hours.

What should post-race nutrition include?

—Post-race nutrition should include protein-carbohydrate combinations that aid in muscle recovery and glycogen replenishment. It is also important to replace lost electrolytes and rehydrate.

00:00Marathon training can bring excitement, nervousness, and the need for proper fueling.

01:30Glycogen stores, our body's primary fuel source, last around 1.5 to 2 hours during a marathon.

04:00Carbohydrate-loading a week before the marathon is essential. Options like pasta, rice, and bread top up glycogen stores.

05:40Hydration and electrolyte replenishment are crucial during a marathon to prevent dehydration and maintain performance.

07:50Fueling early and often with easily digestible carbohydrates is important to prevent running out of glycogen towards the end of the marathon.

09:30Post-race nutrition should focus on protein-carbohydrate combinations for muscle recovery and glycogen replenishment.

11:10Experimentation and finding what works best for your body are key in marathon nutrition.