From preparation to race

Marathon preparation doesn't just depend on your physical fitness. The right Marathon diet can be decisive for whether you achieve your personal goals or whether exhaustion and injuries slow you down. Here you can find out everything you need to know about the Pre-marathon nutrition, the optimal Food during the marathon and you need to know how to regenerate.

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The basics of marathon nutrition

To ensure that your body is optimally supplied during the marathon, you should follow the following principles:

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Carbohydrates are the most important source of energy

During intensive endurance exercise, a large part of the required energy is derived from carbohydrates. That is why the right carbohydrate intake is an important component of success both in your meal plan during preparation and in your diet during the marathon. They store themselves in the form of glycogen in muscles and liver.

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Proteins and healthy fats play a supporting role

Proteins are crucial for your regeneration and the proper functioning of your immune system. Your passive structures (tendons, ligaments, bones) also benefit from adequate protein intake. Fats are, among other things, part of your hormonal health. Both marco-nutrients should not be neglected in your preparation for the marathon.

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Hydration is essential

Dehydration will drastically reduce your performance. This applies both before your race and during the race. Too little hydration also disrupts digestion and impairs the absorption of ingested carbohydrates.

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Find the right balance

Body weight is often discussed when it comes to marathon nutrition. It is important to be aware that only a healthy body is efficient and resilient. Your body needs fuel to perform and adapt to training stress.

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Nutrition in direct preparation for the marathon

In the days before the marathon, you should make sure to gradually replenish your energy stores and get your body used to the planned race food.

The so-called carb loading helps to replenish glycogen stores to the maximum. To do this, in the last 2-3 days before the marathon, you should:

• Den Carbohydrate content Increase your diet to approx. 70%.
• Prefer pasta, rice, potatoes, bread, or oatmeal.
• Avoid high-fat and hard-to-digest foods.
• Drink enough water and add salt (but don't overdo it!).

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Pre-marathon food — The perfect marathon breakfast

Marathon day breakfast should be easy to digest to avoid stomach problems. We also recommend your Eating before the marathon to orient yourself to your diet during preparation or to test beforehand.

Suitable options:

• Porridge with honey or banana
• white bread with jam and a little butter
• white bread with peanut butter and honey or banana

Important tips:

• Timing: Eat breakfast about 2-3 hours before you start.
• liquid: Drink enough but avoid excessive coffee consumption.
• Caffeine: Caffeine can improve performance in higher amounts, but here too, you should test your tolerance beforehand.
• No experimenting: Stick with foods that you already tolerate well.

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Marathon nutrition — What you should eat during the race

During a marathon, you use enormous amounts of energy. Without replenishment, there is a risk of a drop in performance (“hunger load”). You should therefore specifically consume energy from rapidly available carbohydrates during the race.

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Energy Gels — When and How to Take?

Energy gels are a popular source of energy during marathons as they get into the blood quickly and cause little stomach strain.

Recommended intake:

• Every 30-45 minutes Take a gel with water.
• Not too many gels at once to avoid stomach problems.
• Look for a combination of carbohydrates and electrolytes.
• Test compatibility In advance and slowly work on higher quantities during training

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Other catering options

• Isotonic drinks for mineral intake
• water — but don't drink too much at once!
• gummy bears
• Cola - depending on whether you are with the carbonic acid Getting along

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Nutrition after the marathon — regeneration

After the marathon, the well-earned recovery phase begins. Your body needs now Carbohydrates, Proteins, and Electrolytesto recover quickly.

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Right after the run:

• Have a drink isotonic drink or a mixture of water and fruit juice.
• Easily digestible carbohydrates like a banana, a bar, or gummy bears
• High-protein snacks Like a protein shake for muscle recovery.

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The meal after the marathon:

• Carbohydrate-rich meal such as pasta, rice, or potatoes
• Proteins for muscle regeneration (e.g. chicken, fish, eggs)
• Vegetables for effective digestion, as well as for vitamin and mineral absorption
• Drink plenty of fluids to make up for lost fluids during the race

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conclusion

The right Marathon nutrition can make a significant difference to your performance. Carb loading in the days before, a Light breakfast before the marathon, regular energy intake during the marathon And a targeted regeneration afterwards help you get the most out of your race.

Test your nutrition strategy in training to avoid surprises on race day — and enjoy your marathon! ‍ ‍