How do you fuel yourself for a marathon?! Carb-loading explained

GUEST ARTICLE BY marathon.nutritionist
Do you want to avoid ‘hitting the wall’ in your next marathon?


Well I have some good news. It’s completely possible with the proper nutrition!


Maybe you’ve heard about the dreaded “wall” and have come to accept that it’s part of the process of running a marathon.


But, here’s the thing, it doesn’t have to be.


When we look at the science, carbohydrates are the quickest, most efficient source of fuel for your muscles and body while running. When you ‘hit the wall’ between miles 18-20 in a marathon, your body physically doesn’t have any more glycogen (aka carbohydrate stores) or glucose (sugar in your bloodstream) left.


This means now your body has to switch to using fat and protein as a source of fuel. This process is very inefficient and time consuming, forcing you to slow your pace down.


So what can you do?
1. Carbohydrate load. For 2 to 3 days before your race, eat 80 to 90% carbohydrates….and choose the carbs made from white flour that are easily digestible like white bread, pasta, white rice, potatoes, applesauce, pretzels, and juice. This will make sure your glycogen stores are fully stocked before race day.
2. Aim to take in 60 to 90 grams of carbs per hour during your race. Choose energy gels, carb-based sports drinks, dried fruit, candy, energy chews, or other carb foods to help you reach your energy needs.


SHARE with a running friend so you can start practicing your fueling now🙌🏼

A GREAT PLACE FOR YOUR NUTRITIONAL. NEEDS TO FUEL YOUR BODY WHILE PUSHING LIMITS