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Timing is really important for marathon runners. It affects how well they perform and how long they can run. Good nutrition timing is key during training and on race day.
Carbohydrate Loading: This means eating more carbs in the days leading up to the marathon. Research shows that eating 8-12 grams of carbs for every kilogram of body weight in the last 3 days before the race can increase energy stores by 20%.
Last Meal Timing: Eating a meal with lots of carbs (about 1-4 grams for every kilogram of body weight) about 3-4 hours before the race helps boost energy levels. A study found that runners who did this performed 8-12% better than those who didn’t.
During the Marathon: Runners should eat 30-60 grams of carbs every hour while running. This can come from sports gels, chews, or drinks that have about 60% carbs. For example, one gel has about 22 grams of carbs, so a runner would need 2-3 gels each hour.
Hydration Timing: Drinking fluids at the right times is also very important. Runners should have a plan to drink every 15-20 minutes, aiming for about 500-700 ml per hour. This helps prevent dehydration, which can slow them down by up to 30%.
In summary, when marathon runners plan when to eat and drink, it can really help their performance. By carefully preparing what to eat before, during, and after the race, runners can run longer and faster, leading to better overall results.
Timing is really important for marathon runners. It affects how well they perform and how long they can run. Good nutrition timing is key during training and on race day.
Carbohydrate Loading: This means eating more carbs in the days leading up to the marathon. Research shows that eating 8-12 grams of carbs for every kilogram of body weight in the last 3 days before the race can increase energy stores by 20%.
Last Meal Timing: Eating a meal with lots of carbs (about 1-4 grams for every kilogram of body weight) about 3-4 hours before the race helps boost energy levels. A study found that runners who did this performed 8-12% better than those who didn’t.
During the Marathon: Runners should eat 30-60 grams of carbs every hour while running. This can come from sports gels, chews, or drinks that have about 60% carbs. For example, one gel has about 22 grams of carbs, so a runner would need 2-3 gels each hour.
Hydration Timing: Drinking fluids at the right times is also very important. Runners should have a plan to drink every 15-20 minutes, aiming for about 500-700 ml per hour. This helps prevent dehydration, which can slow them down by up to 30%.
In summary, when marathon runners plan when to eat and drink, it can really help their performance. By carefully preparing what to eat before, during, and after the race, runners can run longer and faster, leading to better overall results.