Running a marathon requires not only physical and mental training, but also a precise nutritional strategy . The 42.195 km demand detailed planning of carbohydrate, fluid, and electrolyte intake to prevent fatigue, maintain energy, and ensure consistent performance throughout the race.
A marathon nutrition strategy should be planned in advance and tailored to the runner's characteristics, the weather, and the intensity and duration of the effort. Knowing what, how much, and when to eat or drink can make the difference between finishing strong and seeing your body deplete of energy before the finish line.
Why is nutritional strategy key to marathon performance?
During a marathon, muscle and liver glycogen stores are the primary source of energy. However, these are limited and can be depleted after about two hours of continuous effort. When this happens, the dreaded "wall" or runner's hypoglycemia occurs, a drastic drop in performance caused by a lack of available energy.
A good nutritional strategy for a marathon helps maintain stable blood glucose levels and replenish electrolytes lost through sweat . This allows the body to continue functioning optimally throughout the race.
What should you eat during a marathon to maintain energy and avoid fatigue?
During the race, the priority is to maintain a constant supply of carbohydrates and fluids. The most practical and effective ways to do this are with energy gels, gummies, isotonic drinks, or carbohydrate-based beverages.
In general, it is recommended to consume between 60 and 90 grams of carbohydrates per hour , combining different sources (glucose, fructose and maltodextrin ) to improve absorption and avoid digestive discomfort.
Hydration during the race: how to maintain balance
The loss of fluids and minerals through sweat can critically affect performance and muscle function. Planned hydration should include beverages containing sodium, potassium, and magnesium, in addition to carbohydrates.
During the race, it is advisable to drink small amounts every 15-20 minutes, adjusting the volume to the temperature and pace. Fanté hydration drinks are formulated to maintain this balance, promoting rapid absorption and preventing dehydration or fluid overload.
Example of nutrition during a marathon stage: what to include in your plan?
A reference strategy could be:
- Every 30-40 minutes : an energy gel or carbohydrate gummy .
- Every 15-20 minutes : small sips of isotonic or carbohydrate drink.
- In the final kilometers : prioritize gels with caffeine (bearing in mind that caffeine takes 30-60 minutes to be absorbed) or drinks with high sodium content to maintain concentration and muscle performance.
Nutritional advice for marathon runners: How to prepare your body for race day?
Nutritional preparation doesn't begin on race day, but weeks beforehand. Adapting your diet and metabolic training protocols is key to maximizing glycogen stores and improving carbohydrate utilization efficiency.
Gels and drinks for marathon runners
Energy gels and hydration drinks are the most effective tools for maintaining a steady supply of energy . It's recommended to try them during long training runs to ensure good digestive tolerance and find the protocol that best suits each runner.
Supplementation
Using supplements like bicarbonate, electrolytes, or energy precursors can enhance performance and recovery. These products help delay the onset of fatigue and maintain muscle balance during prolonged exertion.
You might be interested in → How to take baking soda to improve your race and training times.
Post-training
After crossing the finish line or completing an intense session, nutritional recovery is crucial. A drink like GLYCOGEN Recovery Drink promotes rapid glycogen replenishment and electrolyte balance, reducing recovery time and optimizing long-term performance.
Boost your performance with Fanté
Fanté offers nutritional solutions specifically designed for the demands of endurance sports. From energy gels and gummies to isotonic drinks and recovery supplements, each product is formulated with high-quality ingredients to ensure performance, digestive tolerance, and precise intake.
Nutritional strategy for a marathon is an integral part of training. With proper planning and the right products, you can achieve your best performance on marathon day.
We recommend that you access our article on how to prepare for a marathon to have even clearer ideas on race day.
Frequently Asked Questions
What are the best foods for marathon runners?
The most recommended foods are those rich in complex carbohydrates (rice, pasta, oats, potatoes) and easy to digest, along with sources of protein and healthy fats.
How should I eat during a marathon to avoid fatigue?
Consume between 60 and 90 grams of carbohydrates per hour , combining gels, drinks, and gummies. Maintain constant hydration with isotonic drinks that provide sodium and other electrolytes.
What nutrition tips will help me in the week leading up to the marathon?
Increase your carbohydrate intake in the three days leading up to the race and avoid high-fiber or high-fat foods. Stay properly hydrated and eat a light meal on race day.
How many carbohydrates should I consume during a marathon?
Between 60 and 90 g per hour, combining different types of carbohydrates (glucose and fructose) to optimize absorption.
What foods and drinks are most recommended during a marathon?
Energy gels, carbohydrate gummies, and isotonic drinks are the best option to maintain performance and avoid muscle exhaustion.
Literature
1. Burke, L.M., Jeukendrup, A.E., Jones, A.M., & Mooses, M. (2019). Nutrition for distance events: Marathon, triathlon and road cycling. Journal of Sports Sciences, 37(S1), 32–40.
2. Jeukendrup, A.E. (2017). Training the gut for athletes. Sports Medicine, 47(Suppl 1), 101–110.
3. Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.
4. Stellingwerff, T. (2013). Case study: Nutrition and training periodization in three elite marathon runners. International Journal of Sport Nutrition and Exercise Metabolism, 23(5), 533–545.
5. Costa, RJS, et al. (2019). Gastrointestinal challenges and nutritional needs of endurance athletes: Systematic review. Sports Medicine, 49(1), 139–152.
6. Burke, L.M. (2021). Carbohydrate and exercise: Current evidence for fuel and recovery. European Journal of Sport Science, 21(3), 341–352.
