If you’re getting ready to run 26.2 miles this spring, you’ve likely been considering how to fuel yourself for the race. Hopefully, you have already tried out energy gels or chews, carb drinks, or even real food during your long training runs, and have tested various breakfast and dinner options before running.
Now is the moment to figure out the precise number of gels you will need to consume during your marathon in order to maintain a full fuel tank. Additionally, it is important to consider the required amount of water to drink per hour and the necessary electrolytes intake to ensure proper hydration. By following our guide below, you will be able to accurately calculate these values.
Your performance in a marathon can be greatly impacted by what and how much you consume in terms of food and beverages.
If you fail to properly fuel your body, you will reach a point of complete physical exhaustion known as “hitting the wall.” This occurs when your body runs out of energy. Similarly, if you do not consume enough fluids or electrolytes, you might experience symptoms such as gastric distress, nausea, and dizziness due to dehydration. This lack of hydration also poses a risk to your health.
If you plan your marathon nutrition and hydration strategy carefully and execute it well, you can avoid negative experiences and guarantee a successful running experience throughout the entire race.
How many gels for a marathon
Carbohydrates are the primary fuel source for the body during exercise, as they are broken down into glucose and stored as glycogen in the liver and muscles. This stored glycogen is then utilized by the body to generate energy.
Sports dietitian Renee McGregor explains that your glycogen stores require approximately 500g of carbohydrate to be fully replenished. This amount of carbohydrates can sustain your energy levels for 60-90 minutes of running, as long as you maintain a heart rate between 55-75 percent of your maximal heart rate. If you increase your running speed, your glycogen stores will deplete at a faster rate.
McGregor suggests consuming 30-60g of carbohydrates per hour during the initial three hours of your marathon, and then increasing the intake to 60-90g per hour. These carbohydrates can be obtained from various sports nutrition products, like carb drinks, energy gels or bars, as well as natural food sources like bananas and Jelly Babies.
To achieve the 30-60g goal, you should start by examining the packaging of your chosen product to determine its carb quantity. Afterward, calculate the amount of that product you should consume per hour.
McGregor suggests beginning to take in nutrition within the initial 30 minutes, and subsequently every 30 to 40 minutes. To ensure you don’t forget, either set a reminder on your running watch or jot down a note on your hand.
The amount of carbohydrate in a gel can differ among brands. However, if your preferred gel contains 23g of carbohydrates and you are following the recommended consumption strategy, you would consume 6 gels during a four-hour marathon to meet the target of 34.5g of carbohydrates per hour (with a total of 136g of carbohydrates).
McGregor suggests that when consuming gels, it is beneficial to consume them gradually over a period of 4-5 minutes rather than all at once, as this helps with absorption. It is crucial to practice your marathon nutrition strategy during training and try out various products to determine the most effective one for you. On the day of the marathon, it is advised not to attempt anything new.
How much water to drink
Staying well-hydrated throughout a marathon is highly crucial.
“Maintaining hydration is crucial during endurance running as it aids in regulating body temperature (thermoregulation) and ensuring sufficient plasma (blood) volume,” explains McGregor. He further states that when dehydration causes a rise in core body temperature, the plasma volume decreases, leading to an elevated heart rate that contributes to fatigue.
In addition to experiencing fatigue and tiredness, other signs of dehydration to be aware of include having a parched mouth, urine that is dark yellow in color, reduced urination, muscle cramps, and headaches.
McGregor states that the amount of water needed during a marathon varies depending on factors such as an individual’s sweat rate, age, sex, weight, running intensity, and outdoor temperature. Nevertheless, most runners sweat an average of 400ml to 2400ml per hour.
According to nutritionist Kim Pearson, the suggestions for the amount of water to consume per hour while running differ from 300-800ml. She advises taking into account factors like the temperature outside and the extent of perspiration, along with your own thirst.
Pearson explains that it is crucial to hydrate before a workout as well. Research indicates that consuming approximately 530ml of water both before and after any type of exercise will aid in recovery and prevent dehydration after physical activity.
Begin drinking this beverage approximately three hours before the race by consuming an electrolyte tablet (which we will discuss shortly). Continue drinking until your urine appears transparent. If your urine is not clear, consume an additional 400ml of liquid.
Pre-race fueling
Just like how you stick to your nutrition plan for the race, avoid experimenting with a new breakfast on the day of the race.
To adequately prepare for the race, it’s important to consider the starting time and allocate sufficient time in the morning for waking up, eating, and allowing food to digest. Additionally, it is crucial to ensure proper hydration by consuming an adequate amount of water before the race. Prioritizing carbohydrates in your pre-race meals is essential as they serve as the body’s primary and fastest source of energy.
Before exercising, it is generally recommended to consume a maximum of 1 gram of carbohydrate per kilogram of body weight multiplied by the number of hours prior to exercise. As an illustration, an individual weighing 75kg (165 pounds) should consume a maximum of 150 grams of carbohydrates two hours before engaging in physical activity.
If you eat your breakfast at different times, you might consider including a smaller snack approximately 30 to 60 minutes prior to the race.
You can choose between half of an English muffin or a piece of toast, a banana, or a sports gel. It is advisable to opt for something with low fiber to reduce the likelihood of gastrointestinal discomfort. In addition, consuming sports beverages can replenish glycogen stores and provide hydration and electrolytes.
Marathon nutrition during the race
It is important to pre-plan your fueling strategy and have a rough idea of when you intend to consume your nutrition supplements. Typically, races offer a particular brand of nutrition supplements designed for the course.
If you dislike carrying extra items, make sure to train with the items that will be provided on the course. This way, you will not have to carry them during the race. In case the provided options do not meet your requirements, make sure to practice your long runs with alternative choices.
When considering nutrition options for athletes nowadays (including gels, chews, waffles, blocks), it is important to check the nutrition information in advance. The target should be to consume 30 to 60 grams of carbohydrates per hour.
“Be cautious, as dietitian Lynn Grieger warns that many runners mistakenly believe that electrolyte beverages contain carbohydrates, when in fact only some do. Therefore, it is important to make sure you are incorporating carbohydrates into your diet as well.”
Overhydration and decreased performance can occur when relying solely on water without a proper balance of carbohydrates and electrolytes, highlighting the importance of water.
Grieger, who has participated in more than 50 marathons, consumes 4 ounces of self-carried Gatorade every 15 to 20 minutes and supplements it with a gel every hour, which she takes along with water. Additionally, if you are someone who sweats a lot of salt, you can also incorporate salt tabs into the race.
According to sports dietitian Angie Asche, a lot of the clients she works with opt to bring their own powdered liquids and electrolytes, like Infinit or Skratch Labs, which can be combined with water and gels. Additionally, some of these clients arrange for a friend or family member to be stationed at specific mile markers to provide them with their beverages.
Regardless of how you organize it, establishing a consistent schedule for refueling can be beneficial, as it provides a steady supply of carbohydrates to both your muscles and brain.
There are athletes who prefer actual food instead of engineered gels and chews. Dietitians advise regularly practicing this method, as it might be challenging to chew and swallow at first without pausing to walk. Pamela Kikosewin-Holden sustains herself with dates and a homemade sports drink (consisting of coconut water, lemon juice, and maple syrup), refueling every 4 to 5 miles.
Other common options for “real food” include dried fruits, energy bites, and salty pretzels. Another advantage of following a nutrition plan is that it aids in training the gut. Kelly Jones, a sports dietitian, advises clients who prefer food to include ginger in their energy bites and balls to promote gut stability and improve performance.
When preparing for the race, it is important to pack enough nutrition and also reserve some for the later stages when your muscles are tired. Insufficient carbohydrates can lead to experiencing extreme exhaustion, hence some runners prefer to save more nutrition for the later parts of the race. There is no correct or incorrect approach, it is advisable to practice beforehand. Keep in mind that having more fuel available is better than not having enough.
Refuel post-race
Within 30 to 60 minutes after the race, strive for a combination of carbohydrates and protein. Fruit is a convenient option as it provides rapid-acting carbohydrates and can be found at almost all races. Additionally, fruits with higher potassium content such as bananas, raisins, mangos, or oranges can assist in restoring electrolytes.
After the race, sports beverages are commonly provided, along with alternative snack choices such as chocolate milk, a milk or yogurt-based fruit smoothie, or a PB&J sandwich. It is important to follow up your snack with a well-balanced meal.
For your next meal, dietitians typically advise having a ratio of carbohydrates to protein ranging from 3:1 to 4:1. Both carbohydrates and protein play crucial roles in replenishing glycogen stores, preventing additional muscle breakdown, and aiding in the recovery, repair, and balance of electrolytes after a race.
Do not underestimate the importance of a good nutrition plan if you’re planning to run your first marathon this year. There are numerous options available for your race day nutrition, and the most suitable one is the one that suits you best.
