NUTRITION TIPS FOR A SUCCESSFUL MARATHON

PRE-MARATHON

Main goals: Boost glycogen stores - Hydrate yourself adequately

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.
It’s important that you have a light breakfast the morning of the Race in order to ensure that you are fully loaded.
Don’t 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 don’t feel thirsty.

You have to be used in drinking plenty of fluids (150-250ml per 15 minutes).
It’s 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.
Consume plenty of fluids 24 hours before the start.
2 hours prior to the race drink about 500ml of fluids.
It’s important that you have a light breakfast the morning of the Race in order to ensure that you are fully loaded.
Don’t experiment before the big event. Try several nutrition strategies during training in order to find your own formula.

DURING RACE

Main goals: Avoid dehydration - Replenish glycogen stores

Keep your fluids coming even when you don’t feel thirsty.

You have to be used in drinking plenty of fluids (150-250ml per 15 minutes).
Get 30-60 grams per hour of carbohydrate intake or choose sports drinks that contain carbohydrates at a concentration of about 4-8%.
In the 5km race, which lasts less than 60 minutes, you can have plain water instead of sports drink trying to avoid dehydration.

POST-RACE

Congratulations for participating and finishing the Race! Relax, rest and follow these guidelines:

Within 30 minutes after finish, have a snack which contains a 3:1 ratio of carbs to protein in order to 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 race.


Afroditi Mentzou, MSc

Bachelor in Exercise Sciences
Master of Science in Sports Nutrition
This email address is being protected from spambots. You need JavaScript enabled to view it.
www.sportsnutrition.gr

(approved by SEGAS Medical Committee)