Marathon Fuelling Guide

Are you running a marathon this year?
How are you fuelling for it?
Here is a guide to fuelling properly whilst training and fuelling for the race itself.

Training
• Easy runs – 8-10km 2x a week, 1.5g/kg boss mass, 2 – 3 hours in advance, 20g of protein, 500-600ml of water per hour. 4 key electrolytes – sodium, calcium, magnesium and potassium.

• Progression runs 10-11km, fuelling every 20 mins, electrolytes for recovery with high protein meal.

• Speed sessions running at a fast pace for 2-5 minutes, 20g protein pre run, electrolytes and 20g protein post run along with 500-600ml of water.

• Long runs 29-37km, 20g protein pre run, slow releasing carbs throughout the run with 500-600ml of water, 60g carbs and 30g protein

Race day
• Fuelling
• Carbohydrate loading 2 days of carb loading pre-race day 10-12g/kg body mass
• Pre-race meal easily digestible and low fibre solids, 2g/kg body mass, 2-3 hours before race
• Fuelling during the race 80-120g carbs and 500ml water per hour

Post race – electrolytes and protein, massage/stretch/roll out session to reduce DOMS