Nutrition tips for the Marathon

Q: What to eat before the marathon?

Preparing the body for marathon endurance begins with a carbohydrate-loading strategy. In the days before the race, focus on replenishing glycogen stores with high Glycemic Index foods to ensure rapid energy release. The breakfast before the event should be light and rich in simple carbohydrates. Think white bread, refined rice and pulp-free fruit juices. Avoid excessive fiber, fat and protein.

Manu Sánchez

November 13th 2023
6 min read

You are well equipped and you are happy with the training you have done for the big event that is coming. However, nutrition is another factor that you must take into account and that can make a difference. Therefore, today we bring you the tips so that you can prepare in the best way for a marathon diet.

Marathon eating strategies: Before, During and Post-Race

Whether because you are in the finishing line of preparation for your marathon, or thinking about facing the Pheidippides distance, from 365RiderWe are going to help you with a guide on what guidelines to take before, during and after your marathon. Correct nutrition is essential for marathon runners seeking improvement. Understanding proper nutrition at key times can be decisive in breaking personal bests or successfully completing the race.

Before: The Loading and Preparation Phase

Preparing the body for the endurance of a marathon begins with a strategy of carbohydrate loading. In the days before the race, focus on replenishing glycogen stores with high Glycemic Index foods to ensure rapid energy release. The breakfast before the event should be light and rich in simple carbohydrates. Think white bread, refined rice and pulp-free fruit juices. Avoid excessive fiber, fat and protein that can slow digestion or cause discomfort. A key tip is consume between 100 and 200 grams of carbohydrates in the 3-4 hours before from the start to ensure optimal blood glucose levels.

During the Marathon: Energy and Nutrition in Motion

While you are in the race, the goal is to maintain constant energy levels by eating 60 to 90 grams of carbohydrates per hour. Opt for foods and supplements that feel good to you and that you have tested in training. Among them you can choose isotonic energy gels, gummies and sports drinks. These not only provide the necessary glucose, but are also designed to minimize gastrointestinal discomfort. Additionally, it is essential to stay hydrated and balance electrolyte intake. This should occur especially in hot conditions, to avoid both dehydration and overhydration. A trick is to drink small sips at each aid station even if you are not thirsty.

No less crucial than carbohydrate intake during the marathon is the maintenance of an adequate balance of mineral salts. Salts are essential for numerous bodily functions, including muscle contraction and hydration. During prolonged exertion, runners lose salts through sweat. Given this, its replacement is vital to prevent cramps, electrolyte imbalances and decline in performance.

To ensure a constant supply in marathon nutrition, athletes must consider several things. These include sports drinks that contain electrolytes, salt capsules or salty snacks that can be taken at regular intervals. The exact amount of salts needed varies depending on the duration of the race, weather conditions and individual sweating rate. For all these reasons, it is advisable to personalize salt intake and have practiced it during training to evaluate personal needs. Incorporating these strategies ensures that water and electrolyte balance is maintained, allowing the body to function optimally at every step.

After the Marathon: Recovery and Refueling

Once you cross the finish line, recovery begins. consume products that combine carbohydrates and proteins. This way you can quickly replenish glycogen reserves and facilitate muscle repair. A recovery product like a shake can be a great first option. On the other hand, balanced meals composed of complex carbohydrates and lean proteins accompanied by vegetables. All this to help in the body's repair and recovery process after the wear and tear of the marathon.