Planning on running a marathon soon? Perhaps for the first time, with the aim of completing the magical distance of over 42 km? Or are you looking to gain that last few extra per cent to improve your personal record? It goes without saying that good preparation is half the battle. You will undoubtedly have thought about the right footwear and sufficient training, but have you also prepared a well-thought-out competition nutrition plan? In this blog we describe what, how much and when you should eat in the run-up to your marathon, so that you are at the start line with a full fuel tank.
In terms of nutrition, the final preparations for the marathon begin about 36 to 48 hours prior to the start. The last 1 to 2 days prior to the marathon should be devoted to carb loading. Carbohydrate loading for more than 1 to 2 days is pointless! Scientific research has shown that loading up on carbohydrates increases the glycogen stores in your muscles. These stores form the most important source of energy during the marathon. Carbohydrate loading gives you a significant head start at the starting line.
To optimise this process, aim for 8 to 10 grams of carbohydrates per kilogram of body weight per day in the last two days prior to the marathon. For someone weighing 70 kg, that means 560 to 700 grams of carbohydrates per day. It is recommended to spread this out over 3 meals and 2 to 3 snacks. A daily example for someone weighing 70 kg can be seen here:
Hier is de tabel vertaald naar het Engels:
CARBOHYDRATE LOADING: EXAMPLE 70kg
| Products | Quantity | Carbohydrates (g) |
|---|---|---|
| Breakfast | ||
| ☐ White bread rolls | 3x | 55 |
| ☐ Sprinkles (fruit/chocolate) | 3x | 40 |
| ☐ Low-fat fruit yogurt | 200ml | 20 |
| ☐ Fruit juice | 1 glass (250 ml) | 30 |
| Morning snack | ||
| ☐ Soft drink | 1 can (330ml) | 30 |
| ☐ Ripe banana | 1x | 30 |
| Lunch | ||
| ☐ White bread slices | 6x | 100 |
| ☐ Chicken fillet/ham/roast beef | 3x | 0 |
| ☐ Jam/honey/sprinkles | 3x | 40 |
| ☐ Fruit juice | 1 glass (250 ml) | 30 |
| Afternoon snack | ||
| ☐ Fruit yogurt with muesli | 250 ml + 40 grams | 75 |
| ☐ Banana | 1x | 30 |
| Dinner | ||
| ☐ White pasta or rice | 175 grams uncooked | 110 |
| ☐ Chicken fillet | 120 grams | 0 |
| ☐ Vegetables | 200-250 grams | 10-20 |
| Evening snack | ||
| ☐ Low-fat fruit yogurt | 250 ml | 30 |
| ☐ Soft drink | 1 can (330ml) | 30 |
| Total | 665 |
After you have stacked your carbohydrates in the above manner, all you need to do on the morning of the marathon is to replenish the last few carbohydrates in your body. Therefore, aim for about 3 grams of carbohydrates per kilogram of body weight at breakfast. For someone weighing 70 kg, that amounts to approximately 210 grams of carbohydrates. To ensure that all of this has been digested and absorbed before the start of your race, and to prevent stomach/intestinal problems, it is advisable to eat breakfast at least 3 to 4 hours before the start. Choose easily digestible products (such as white bread, cornflakes or rice pudding) and add liquid sugars (such as honey, jam and fruit juice). Avoid products that are high in fat and/or protein, such as eggs, (full-fat) dairy products, cheese and meat products. Also remember to drink plenty of fluids. Aim for at least 500 ml of fluid, but above all, check the colour of your urine. It should be relatively light in colour to ensure that your fluid balance is in order. See below for an example:
Marathon runner of 70kg (goal = ± 210 grams of carbohydrates)
| Item | Carbohydrates (g) |
|---|---|
| 4 white bread rolls with jam, syrup, or sprinkles | 135 g |
| Bowl of fruit yogurt (200g) | 25 g |
| 30 grams of cornflakes | 25 g |
| 1 glass of fruit juice (200ml) | 25 g |
| Total | 210 g |
In summary:
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Start carb loading one to two days before the marathon. The basic principle is to consume approximately 8 to 10 grams of carbohydrates per kilogram of body weight per day.
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It is best to spread this large amount of carbohydrates over three meals and two to three snacks per day.
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Have a carbohydrate-rich and easily digestible breakfast about 3 to 4 hours before the start. The basic principle here is about 3 grams of carbohydrates per kilogram of body weight.
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Choose easily digestible products, possibly supplemented with liquid sugars.
