How to prepare for a marathon?

The marathon is the race every athlete dreams of completing at least once in their life. It's a distance that could be considered long-distance. Because the race lasts over an hour and a half, glycogen stores are significantly depleted, making proper sports nutrition essential for finishing in good condition.

Before you start training, you should know that you're going to subject your body to a high volume of kilometers and stress, hence the importance of ensuring your body is prepared. Furthermore, your body will be under stress that will require proper recovery after each workout. It's not just what you eat pre-workout, during the day, or during training that's important; post-workout nutrition is vital in a preparation like this if you want to make progress. With GLYCOGEN recovery, you'll get the right balance of carbohydrates and proteins, as we've explained in previous "How to Recover" guides, to help you assimilate the training load from workout to workout and thus increase your weekly training volume without loss of performance or an increased risk of injury.

What do we mean by periodized nutrition?

This term isn't very common among amateur runners, but it's becoming increasingly prevalent among those who regularly participate in events like marathons. Periodized nutrition is simply giving your body what it needs at different times of the season. As nutritionists, we must understand that both amateur and professional runners have completely different nutritional requirements during periods of high-volume training versus periods of high-intensity training.

That is why, just as we emphasize the 1:0.8 ratio or the maximum tolerable carbohydrate concentration of the energy drinks in all our products, science also has something to say about it.

The adaptive response to physical training is determined by a combination of factors:

• the duration
• the intensity
• the type of exercise
• the frequency of training
• the quality and quantity of nutrition before and after exercise

It is becoming increasingly clear that adaptations initiated by exercise can be amplified or attenuated by nutrition. For example, it is well established that in the absence of protein intake after exercise, net protein synthesis is low and the muscle may actually have a negative protein balance, preventing proper recovery.

There is also evidence that reducing carbohydrate availability can promote specific adaptations in muscle. Conversely, supplementation with high doses of antioxidants has the potential to reduce training adaptations [1, 23 ].

During certain training periods, there is a focus on weight control and lower energy intake, such as during the preseason, while during other periods, such as volume or intensity-specific mesocycles, there is a focus on recovery and performance and higher carbohydrate intake. Mujika et al. [4] concluded that “nutrition should be periodized and adapted to support changes in individual goals, training levels, and requirements throughout a season and/or training cycle.”

Hawley and Burke [5] discussed the importance of a long-term periodized training and nutrition program as a way to improve performance. The authors stated that “…it seems interesting to suggest that competitive or amateur athletes can manipulate carbohydrate availability before, during, or after selected training sessions that are part of a long-term periodized training-nutrition plan to promote metabolic adaptations to training.” In this statement, there is a strong focus on carbohydrate availability as a driver of training effects.

It is important to clarify that the preseason is a time of year when every athlete uses it to rest psychologically from competitions or simply reduces their sporting activity due to extra-sporting commitments or vacations

These are times when the body doesn't require a very high intake of carbohydrates or protein. Furthermore, glycogen stores are typically depleted due to the lack of muscle stimulation. Therefore, it's important to monitor your intake of at least the macronutrients throughout the day.

Carbohydrates: 2.5 to 3.5 grams/kg/day

Protein: 1 gram/kg/day

Fats: 0.7 grams/kg/day

If you don't know how to calculate your daily calories, you can take a look at the currently popular macronutrient calculator apps and thus be able to monitor your intake day by day so that after a few weeks you will know and control your intake without needing to monitor it through an app.

SEASONAL REQUIREMENTS (SPECIFIC MESOCYCLE 1 AND 2) VOLUME AND INTENSITY

During these times, the body needs to use primarily slow- and fast-digesting carbohydrates; that is, the diet should be based on complex foods during hours away from workouts, such as whole-wheat pasta or brown rice, and simple carbohydrates during hours close to workouts, such as white rice, white pasta, white bread, jam, etc.

In other words, the diet should consist of fruits and vegetables to maintain high levels of minerals and vitamins, but with an emphasis on foods high in carbohydrates.

Carbohydrates: 6 to 9 grams/kg/day

Protein: 1 to 1.4 grams/kg/day

Fats: 0.5 to 0.7 grams/kg/day

COMPETITION REQUIREMENTS

In competition, or the week leading up to it, one thing must be clear: without carbohydrates, a person cannot perform at 100%. This is something that pseudoscience has recently emphasized, claiming that fats are the most beneficial substrate for endurance sports. We've already clarified this in our guide to ketogenic diets and performance , so we won't delve into that debate.

Training sessions similar to competition in intensity or duration will require you to use this type of daily macronutrient distribution to meet your needs.

Carbohydrates: 7 to 12 grams/kg/day

Protein: 0.8 to 1 gram/kg/day

Fats: 0.5 to 0.7 grams/kg/day

It should be clarified that the difference in distribution between the pre-competition day and the day you do specific training similar to the competition is that on the first day you should follow a diet with almost no fiber ( tapering, learn more about how to prepare a taper the day before ) and on the second day you can ingest some fiber and some more protein since on this day you will train and on the day before competing you will not.

HOW TO MANAGE PRE-COMPETITION NUTRITION?

In previous guides we've explained how to taper, so if you have any questions about what to eat the day before, read this guide before continuing.

We will focus on what, how, and how much to eat for breakfast before a marathon.

It's important to eat a good breakfast on race day. Too much or the wrong foods can cause stomach problems. And too little could leave you running out of energy prematurely. Science can provide some guidance on carbohydrate and other nutrient intake, but much depends on individual preferences. Let's look at several important factors to consider when planning your race-day breakfast…

Carbohydrates are the most important macronutrient to include in your breakfast on race day because your body will rely heavily on them as a fuel source during the race. The body can only store a limited amount of glycogen in the liver, and liver glycogen stores are substantially reduced overnight (6). Therefore, consuming simple carbohydrates in the hours leading up to the marathon is crucial.

It is recommended to consume 1 to 4 grams of carbohydrates per kg of body mass in the 1 to 4 hours prior to exercise (7). This is a fairly broad range, which can lead to a variety of scenarios. For example, one person might consume 1 g/kg of carbohydrates 4 hours before a race, while another might consume 4 g/kg of carbohydrates 1 hour before the race, and both would meet the recommendations. It seems to make sense to consume a larger meal if there is more time before the start and a smaller meal if there is less time available.

Everyone is different in terms of the amount and timing of carbohydrate intake before a race, so recommendations should be tailored to individual preferences. High-carbohydrate foods include toast, bagels, porridge, cereal, rice, Scotch pancakes, energy bars, and bananas.

If you struggle to digest food before a race, even when you leave a significant gap between eating and running, try liquid forms of carbohydrates. For example, a sports drink like our GLUT 5 DRINK carbohydrate drink or a commercial shake. Both solid and liquid carbohydrates similarly promote glycogen resynthesis after an overnight fast, making them equally suitable options (8)

Foods to avoid or limit?

Certain foods can increase the likelihood of stomach discomfort during a race, particularly fiber. This is because fiber takes longer to digest, which means it can still be present in your stomach when you're at the starting line. Carbohydrates with a lower glycemic index (GI) are generally higher in fiber. Therefore, reducing low-GI carbohydrates in your pre-race breakfast may alleviate symptoms (if you're prone to them). Examples include whole-wheat bread, bran flakes, oatmeal, muesli, and rye bread.

Consuming too much fat before a race can also cause bowel problems because it slows down the rate at which food empties from the stomach (8). Ideally, by the time the race starts, the carbohydrates from breakfast should be stored in the stomach, not still in the stomach. A high-fat breakfast can include items like bacon, sausages, cheese, and pastries. Of course, the longer the time between breakfast and the start of the race, the less important this becomes.

DURING THE MARATHON

We'll focus on carbohydrates, hydration, and electrolytes in a general way. As we've mentioned in previous guides, each athlete should individualize these three key points: carbohydrates, electrolytes, and water. We've had the Marathon Pack available for a few months now, which includes everything you need for race day—before, during, and after—along with a strategy sticker to help you follow it perfectly throughout the marathon and ensure you never forget what to eat or drink.

Carbohydrates:

Individualization is key to success, but every athlete should consume between 40 and 60 grams of carbohydrates per hour during a marathon, or the equivalent of at least one 60mg gel per hour. That means if the marathon lasts 4 hours, you should consume a total of 6-7 Hydro 3 5 gels .

[[PRODUCT:gel-60]]

[[PRODUCT:gel-hydro-35]]

If we go beyond the basic hourly carbohydrate requirements, an athlete who manages to consume more than 60 grams of carbohydrates per hour throughout the season will be very efficient in terms of performance. In fact, when it comes to performance, an athlete who has trained their stomach to consume 70 to 80 grams of carbohydrates per hour during a marathon will likely improve their time more easily than an athlete who consumes the minimum recommended amount.

Hydration

Regarding hydration, the athlete should consume around 300 to 550ml of water per hour minimum to compensate for the losses caused by sweating.

In other words, the athlete who finishes in 3 hours should be consuming between 1 liter and 1.5 liters in total during the water test.

Dehydration is a limiting factor that athletes should take into account, since the famous 30km wall is due to poor planning of carbohydrate intake, but also to poor hydration management.

The best way to plan your water intake is to calculate your dehydration rate. In our guide, "How to Calculate Your Dehydration Rate?", we teach you how to calculate it in just 3 steps. Alternatively, you can download this FANTÉ calculator, created by our nutritionists, which will allow you to easily calculate your optimal hourly water consumption.

In general, athletes should consume enough water per hour to avoid losing more than 2-3% of their total body weight during the event. If it's winter, you can adjust your hydration further, aiming for up to 4% if your event requires conserving water to achieve a more challenging goal, such as finishing in under 3 hours.

Soft flask? Yes or no?

From FANTÉ, it's a resounding yes, as we are nutritionists and from our experience, a race like a marathon requires at least a 250ml soft flask , or if more prudent and requiring a more specific strategy, a 500ml soft flask.

Salts

During a marathon or any endurance test, we should consume at least 350 to 450mg of sodium per hour, as this is the minimum amount of sodium our body needs to be in osmotic balance.

Therefore, FANTÉ has ​​created the Gel 60 range, with which 1 gel per hour will provide you with 60 grams of carbohydrates and 350mg of sodium, the minimum amount per hour you need to perform at your best.

On the other hand, if you're an athlete for whom texture is a priority, we've created the Gel Hydro 35 range, specifically designed for trail running. Thanks to its liquid texture, the gels are easier to consume and better absorbed. Both ranges provide the minimum sodium and carbohydrate intake required per hour to help your body perform at its best.

Caffeine

Before explaining how we should manage caffeine consumption, we recommend that you read our caffeine refill guide, in which we explain how we should ingest caffeine in long and middle distance events.

For a marathon, caffeine is an essential supplement if you want to perform at your best. It's the supplement with the most scientific evidence to support its use.

If the test lasts 2 to 3 hours:

The athlete must consume 1 pre-race 60g gel 30 minutes before the start and another 60g gel 1:30 minutes after starting.

If the test lasts 3 to 4 hours:

The athlete must consume 1 caff tablet or 1 60 caff gel 30 minutes before the start, 1 glut 5 lite 100CAFF gel at 1:30 am and another 60 caff gel at 2:30 am.

If the test lasts more than 4 hours:

The athlete must consume 1 caff pill 30 minutes before the start, 1 gel, 1 glut 5 lite 100CAFF gel at 1:30, another 1 GLUT 5 LITE 100CAFF gel at 2:15 and another Gel 60 caf f gel at 3:30.

[[PRODUCT:gel-60-caffeine]]

EXAMPLE OF A NUTRITIONAL STRATEGY

If you want a personalized strategy tailored to your professional and personal circumstances, training level, and nutritional needs, our new Nutritional Counseling service is an innovative product unlike anything seen before in nutrition brands. Our nutritionists will create a customized strategy specifically for you, which you'll receive in a PDF containing the complete strategy and a video explaining every detail firsthand, ensuring you have no questions.

If you prefer a pre-designed and planned marathon package, choose our MARATHON package . Depending on your fitness level, you can select level 1, level 2, or level 3. The strategy you choose will vary depending on your level. Our goal is to personalize the package as much as possible so that each athlete is in peak condition on race day.

Similarly, here is a general example that meets all the conditions explained above.

More information about marathons and how to plan for race day

Talk on sports nutrition specializing in marathons with Mario Castellanos (running coach). Watch the video

Talk on sports nutrition: basic aspects of nutritional strategy during racing with Andrea Ferrandis (sports nutritionist specializing in endurance sports). Watch the video.

Literature

1. Paulsen G, Cumming KT, Holden G, et al. Vitamin C and E supplementation impairs cellular adaptation to resistance training in humans: a randomized, double-blind, controlled trial. J Physiol. 2014;592:1887–901
2. Paulsen G, Hamarsland H, Cumming KT, et al. Vitamin C and E supplementation alters protein signaling after a resistance training session, but not muscle growth during 10 weeks of training. J Physiol. 2014;592:5391–408.
3. Morrison D, Hughes J, Della Gatta PA, et al. Vitamin C and E supplementation prevents some cellular adaptations to resistance training in humans. Biol Med Free Radicals. 2015;89:852–62
4. Mujika I, Stellingwerff T, Tipton K. Nutrition and training adaptations in aquatic sports. Int J Sport Nutr Exerc Metab. 2014;24:414–24.
5. Hawley JA, Burke LM. Carbohydrate availability and adaptation to training: effects on cellular metabolism. Exerc Sport Sci Rev. 2010;38:152–60.
6. Rothman DL, Magnusson I, Katz LD, Shulman RG, Shulman GI. Quantification of hepatic glycogenolysis and gluconeogenesis in fasting humans using 13C NMR. Sciences (80- ). 1991
7. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Diet J Acad Nutr. 2016;116(3):501–28.
8. Keizer HA, Kuipers H, van Kranenburg G, Geurten P. Influence of liquid and solid meals on muscle glycogen resynthesis, plasma fuel hormone response, and maximum physical work capacity. International Journal of Sports Medicine. 1987;
9. Gentilcore D, Chaikomin R, Jones KL, Russo A, Feinle-Bisset C, Wishart JM, et al. Effects of fat on gastric emptying and glycemic, insulin, and incretin responses to a carbohydrate meal in type 2 diabetes. J Clin Endocrinol Metab. 200