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Why Carbohydrates Matter
- Muscle glycogen stores are limited (400-600g)
- A marathon requires 2.5-4 hours
- Carbohydrates are the most efficient fuel
Pre-Race Carbohydrate Loading
| Period | Carbohydrate Intake |
|---|---|
| Normal days | 5-6 g/kg body weight |
| Loading days | 8-10 g/kg body weight |
In-Race Fueling
| Race Duration | Carbs per Hour | Fueling Interval |
|---|---|---|
| 0-90 minutes | 0-30g | Optional |
| 90 minutes-3 hours | 30-60g | Every 15-20 min |
| Over 3 hours | 60-90g | Every 15-20 min |
Fueling Options
- Energy drinks: Replenish fluids and electrolytes simultaneously
- Energy gels: Lightweight, concentrated 20-30g carbs
- Solid foods: Bananas, energy bars (slower to digest)
Key Principles
Never try anything new on race day
All fueling products must be tested during training.
Conclusion
A scientific fueling strategy ensures sufficient energy throughout a marathon and prevents hitting the wall.