Complete Nutrition Guide for Your First Marathon

• By Bruno F -
• April 17, 2024

To properly prepare for a marathon, both nutrition and hydration are crucial in the weeks leading up to and during the race itself. Here, I offer you a detailed guide adapted from the content I have reviewed:

Before the Marathon

1. Carbohydrate Loading: Begin increasing your carbohydrate intake 48 hours before the race to maximize muscle glycogen reserves.
2. Pre-Race Breakfast: Consume a carbohydrate-rich and easily digestible breakfast between 2.5 and 4 hours before the race. Examples include oatmeal, pancakes with syrup, or energy bars.
3. Hydration: Drink enough fluids so that your urine is clear in color one or two hours before starting, indicating good hydration status.

During the Marathon

1. Carbohydrate Intake: Consuming between 30 and 60 grams of carbohydrates per hour is essential to maintain performance. This can include energy gels, bars, and sports drinks.
2. Hydration: Adjust your fluid intake according to your rate of sweating, which you can estimate during your training sessions by weighing yourself before and after running. Generally, it is recommended to take sips of water every 15 to 20 minutes during the race.

After the Marathon

1. Recovery: Immediately after finishing, it’s important to replenish muscle glycogen and electrolytes. A good plan includes consuming 1.5 grams of carbohydrates per kilogram of body weight and protein-rich foods to aid in muscle reconstruction.

General Tips

• Avoid trying new foods on race day.
• Train your digestive system with the same products and quantities you plan to use in the competition.
• Keep a record of what works and what doesn’t in terms of nutrition during your training sessions so you can adjust accordingly.