With the Melbourne Marathon just around the corner, most of the hard training is behind
you. However, one key element that can significantly impact your performance on race day
is proper fuel nutrition and hydration.
It’s crucial to practice your fueling strategy during training. By doing this, you can train your gut to tolerate food and fluids while running, determine what works best for your body, and minimise the risk of gastrointestinal discomfort on race day.
Remember the golden rule: Never try anything new on race day!
Nutrition:
Glucose is the body’s most efficient fuel source for exercise above a certain intensity,
making it the key to endurance and performance.
Carbohydrates play a vital role in long training sessions and races. Consuming carbs
before and during your run improves endurance, delays fatigue, prevents muscle
breakdown, and helps maintain blood glucose levels. Carbs are also the only fuel
that supports high-intensity (anaerobic) exercise, which is common during race
surges or sprints to the finish line.
It’s essential to consume enough carbs during your race to avoid “hitting the wall”; a
point where your body runs out of glycogen stores, leading to sudden fatigue and
decreased performance.
Carb Loading (Before the Race):
Carb loading helps saturate your muscles with glycogen, providing you with the fuel
necessary to maintain performance over long distances.
- Start 48-36 hours before race day.
- Aim for 10-12g of carbs per kilo of body weight to maximize your glycogen stores.
Race Day Nutrition:
Pre-Race: Carbs + Caffeine
Your pre-race meal should consist of quick-releasing, high-GI carbs that are low in
fibre and fat to prevent gastrointestinal distress during the race.
Fat and fibre take longer to digest and can cause discomfort or unwanted bathroom breaks during the event.
Examples:
- White toast or crumpets with jam or honey.
- Cereal (Rice Bubbles, Corn Flakes, or Nutri-Grain).
- Fruit juice.
- Pair these with a strong coffee or caffeine tablet to give you a performance boost, as
caffeine can improve endurance and focus
During the Race:
During the marathon, aim to consume 60-90 grams of carbs per hour to maintain energy
levels. Energy gels, sports drinks, or chews are convenient options that provide easy-to-digest carbs.
A minimum of 60g of carbs per hour is essential, with the ideal range being 80-90g per hour for optimal performance.
Personally, I’ll be consuming 1 Maurten 160 Gel every 30 minutes, aiming for 80
grams of carbs per hour.
Hydration and Electrolytes:
Proper hydration is vital during the race. As you sweat, you lose not only water but also sodium, a key electrolyte that helps maintain blood volume. A drop in sodium levels can reduce blood volume, making it harder for the heart to pump blood to working muscles, which can lead to fatigue and a decline in performance.
If sodium levels drop too low, you may be at risk for hyponatremia, a dangerous condition where blood sodium levels are abnormally low.
Hydration Tips:
- Aim for 300-600mg of sodium per hour.
- Consume 300-500ml of fluid per hour.
- Don’t skip drink stations during the race.
- If you can’t drink your electrolytes, consider electrolyte or sodium tablets.
Electrolyte Sources:
- Gatorade/Powerade.
- Voost.
- Electrolyte or sodium tablets/powders.
After the Race:
Post-race recovery is just as important. Refueling with a balanced meal that’s high in
protein, helps repair muscle damage and supports recovery. Aim for a post-race meal or
snack that includes protein, carbohydrates, fat and fluids to replenish your energy stores
and promote recovery.
Caffeine:
As a general guide, doses of 1-3mg per kilogram of body weight have been shown to
enhance performance, particularly in endurance events lasting 30 minutes or more.
Summary:
1. Practice your fuelling strategy during training to find what works best for you.
2. Carb load 48-36 hours before the race, aiming for 10-12g of carbs per kilo of body
weight.
3. On race day, consume quick-releasing carbs and caffeine for sustained energy and
focus.
4. During the race, aim for 60-90g of carbs per hour to prevent hitting the wall.
5. Hydrate with 300-500ml of fluid and 300-600mg of sodium per hour to maintain
performance.
6. Refuel with protein after the race to support recovery.
For personalised nutrition advice and a tailored race day nutrition plan, book a consult!
By Melissa D’Elia – Accredited Practising Dietitian