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 extra bit of speed to beat 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 explain what your nutrition plan should ideally look like during the marathon.
After good preparation, it is important to have a good plan for food and drink during the marathon. It is crucial to be well prepared at the start. Make sure you know where/when you will eat and drink, and try to stick to this plan as best as possible. Even if you are not yet hungry or thirsty. Also, don't be tempted to grab products at the aid stations that you have never trained with before. After all, you don't know if you will tolerate them well at the moment suprême!
Just as before the marathon, carbohydrates are also the indispensable source of energy during the marathon. During the marathon, aim for an intake of at least 30 to 60 grams of carbohydrates per hour to avoid completely depleting yourself and thus getting a ‘bonk’. Try to take an Amacx product from the Energy Line regularly, once or twice an hour. The most obvious choice is to take an Amacx Drink Gel once every 30 to 60 minutes. These gels are very easy to digest, provide energy at lightning speed and can be consumed without additional water. However, if you prefer one of the bars from the Energy Line or the Energy Drink, then these can also provide the necessary fuel.
To make your competition nutrition plan a success, it is important to train for this regularly during your preparation. Taking in these carbohydrates while you are suffering is not that simple. If you were to attempt this unprepared, you would be very likely to suffer stomach or intestinal problems. By training at least once a week for 6 to 8 weeks with the specific products and quantities that you want to take during the marathon, you will become perfectly accustomed to this.
In summary:
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To properly handle the duration and intensity of a marathon, it is crucial to consume carbohydrates along the way.
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Aim for at least 30, and preferably 60 grams of carbohydrates per hour. This corresponds to 1 to 2 Amacx Energy Line products per hour.
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The Amacx Drink Gel is the most obvious choice here, because gels are easy to take while running and also have the least chance of causing problems.
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Don't forget to train frequently with your competition nutrition plan in the run-up to your marathon. This trains your stomach and intestines to process these carbohydrates during a strenuous
