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Get your engine running! Choose one of the carbohydrate regiments so as to maximize your muscle and liver glycogen stores.
Consume plenty of fluids 24 hours before the start.
2 hours prior to the race drink about 500ml of fluids.
Its important that you have a light breakfast the morning of the Race in order to ensure that you are fully loaded.
Dont experiment before the big event. Try several nutrition strategies during training so that you find your own formula.
DURING MARATHON
Main goals: Avoid dehydration – Replenish glycogen stores
Keep your fluids coming even when you dont feel thirsty.
You have to be used in drinking plenty of fluids (150-250ml per 15 minutes).
Its a good idea to weigh yourself prior and after an intense training, as it helps you get aware of how much you need to drink during the race, depending on your weight losses. In that way, you will avoid dehydration and possible hyponatremia caused by excess fluid consumption.
Make the most of every feed zone to boost your energy.
Get 30-60 grams per hour of carbohydrate intake or choose sports drinks that contain carbohydrates at a concentration of about 4-8%.
Make sure that your sports drink also contains sodium (0.5-0.7 grams per hour), as it reduces the risk of hyponatremia. POST MARATHON
Congratulations!!! You have managed to finish a difficult but so unique Race! Relax, rest and follow these guidelies:
Within 30 minutes after finish have a snack that contains a 3:1 ratio of carbs to protein, so that you recover faster.
Within the next 4 to 6 hours (every 2 hours) consume food rich in carbohydrates (1.5 grams per kg of body weight), so as to replenish spent glycogen stores.
Drink fluids (~500ml) for every 500 grams of weight lost during the marathon.
NUTRITION TIPS FOR THE 10km & 5km ROAD RACES
PRE-RACE
Main goals: Boost glycogen stores – Hydrate yourself adequately
Get your engine running! Choose a carbohydrate regiment so as to maximize your muscle and liver glycogen stores.
A good loading technique is the one day protocol. The day prior to the race, combine physical inactivity with a high intake of carbohydrate (10 grams per kg of body weight) in order to attain maximal muscle glycogen contents within only 24 hours.
