What sports nutrition during a marathon?
During a marathon, it is crucial to use the right sports nutrition to maintain your energy levels and optimize your performance. Carbohydrates are the main source of energy. You can get these carbohydrates by using gels, energy bars or sports drinks. It is important to choose products that your stomach tolerates well and test them during workouts.
In addition to carbohydrates, hydration is essential. Water and isotonic sports drinks ensure that you get enough fluids and electrolytes, preventing dehydration and keeping your energy levels stable.
How many gels do you need for a 4-hour marathon?
For a 4-hour marathon, it is recommended to take a gel every 30-45 minutes, depending on the amount of carbohydrate the gel contains. Our gels contain between 22 and 40 grams of carbohydrates.
Our guideline is that beginning runners should consume about 60 grams of carbohydrates per hour, while more experienced runners can consume 80 grams per hour. So for a 4-hour marathon, a novice runner would need 6 gels of 40 carbs of fruit, and an experienced runner would need 8 gels of 40 carbs of fruit. Keep in mind that it is wise to also drink water when taking a gel, to promote absorption.
How much fluid should you drink during a marathon?
Although it can be difficult to drink enough during a marathon, fluid is essential for optimal performance. In theory, you should drink a minimum of 0.5 liters of fluid per hour, preferably isotonic sports drinks with electrolytes. Losing 2% of your body weight in fluids can already result in a 20% performance loss.
How do you make sure you drink enough during a marathon?
Drink about 750 ml of isotonic sports drink in the 2 hours prior to the marathon, and during the race make sure you either carry a water bottle with you, or stop at each drink station to drink water. This may take a little time, but you'll gain that time back by conserving energy. Want to read more about different sports drinks? Then check out this blog.
What should I eat when training for a marathon?
During the training period for a marathon, it is important to follow a balanced diet rich in carbohydrates, proteins and healthy fats. Carbohydrates are the basis of your energy supply, especially during long workouts. For most marathon runners, 50-60% of their daily calories should come from carbohydrates.
Protein is essential for muscle recovery, especially after intense workouts. Be sure to eat a meal rich in protein after each workout, such as chicken, fish, tofu or legumes, or have a recovery drink for convenience. Also remember to consume healthy fats, such as those found in nuts, seeds and avocados. These help with anti-inflammation and promote recovery. During your workouts, aim for an intake of 40-80 grams of carbohydrates per hour so that your body learns to process this amount, giving you more energy during your sessions.
What shouldn't you eat before a marathon?
Before a marathon, you want to avoid heavy, fatty, high-fiber meals because they can stress your digestion and cause stomach upset. Foods like fast food, spicy foods, and meals high in fiber (like beans) can lead to bloating or other bowel problems during the run. Try to eat your last big meal about 3 hours before the marathon to make sure the food won't cause problems. You could also try our all-in-one breakfast.
It is also important not to eat foods you are not used to, especially in the days leading up to the marathon. Stick to a tried-and-true diet that your body tolerates well and that you have already tested during your training sessions.
For the marathon, we also have a specially formulated sports nutrition package that you can order here:
