Marathon Nutrition

tri111

1. Can those of you who are experienced marathon runners recommend the nutrition plan you put into place during the marathon itself - for instance,

a. the type or brands of energy drinks and gels you use,
b. at what point (mileage points) in the race do you use them,
c. what quantities you should use.

2. Can you also give some ideas on the nutrition you used in the run up to the marathon that has worked for you?

3. Finally, has anyone any thoughts on the Provon Revive recovery drink - is it beneficial at all for marathon training?
Or do you know of any other recovery drinks that are useful?

Thanks.

Peckham

I know it seems unhelpful, but the only way to learn the answers to the above is by trial and error yourself. Use your training to try different approaches and different products - some you'll love, others you'll hate, others won't agree with you and give you stomach pains!

Also, your approach can change over time....I used to use energy gels a lot, but have cut back on them and now don't touch them unless I'm out for 16+ miles. Last year I think I took 3 gels during the marathon, this year I'll probably take 2 at most, maybe even just 1.

So, where possible, buy a selection of stuff, or get sample packs and try them out.

Racing Flat

Last marathon....

took watre and energy drink at every station when available. At 1 hour (or closest station to that) took gel with water, then same at 1.45 and 2.30 (or 9 miles, 15 miles, 21 miles).

Important to front end load, ir get energy in earlier rather than later in race. And no point in taking anything in last 20mins as you won't have time to digest it.

On long training runs I take one gel with water after about an hour during long runs (18-22miles), then keep going until the end.

Brands - powerbar gels and energy drink (make it up from powder with water, cheaper than lucozade sport, but I also use this for convenience). Each gel make will have instructions on the back as to how much water should be taken with it. energy drinks should be 6-8% carbohydrate solution - ie 6g of carbohydrate per 100ml fluid. Lucozade sport, gatorade, powerade and all those are of this concentration.

Quantities for fluid intake - Tim Noakes has provided some evidence that taking ad lib is better for performance than the American College of Sports Medicine recommended guidelines (can't remember what these are, something like 500mls every half hour, but arbitrarily rather than scientifically based). So drink whenever you want, (but don't leave it too late, ie when you feel thirsty) sip away early on, if you're feeling full, no need to force yourself to drink more.

Nutrition in run up - wouldn't change from typical diet - complex carbs with protein. Lots of.


Brekky - porridge

Lunch - soup & sandwich or pasta

Dinner - potatoes/sweet potatoes/brown rice/brown pasta & veg & fish or meat.

Snack away at fruit.

Drink enough water, but don't overdo it (lots of people do force themselves - just leads to excess sweating and getting up to go to the toilet at night)

Scone, chocolate, etc won't hurt if you're training regularly. Similarly the odd takeaway junk food doesn't have to be completely discarded. There's got to be some benefit to all the training.

Krusty_Clown

I've only done the one marathon, but here was my strategy/experience:

Planned:
Sports drinks (Powerbar performance drink + 2 x Powerade): Start with 500ml bottle, and get a 500ml refill from willing bystanders (wife/children) on miles 10 and 20. Take two big sips every mile.
PowerGels: Take one every 6 miles, (approximately every 45 mins), so at miles: 6, 12, 18, and had one more in reserve if necessary. I planned this frequency as I wasn't carrying water, and hoped to get some at the water stations every three miles.

Actual:
Water stations weren't exactly on the three mile markers, so some might be a mile before the three mile marker. So ended up taking some gels with sports drinks (see previous threads/posts on avoiding this combination!). In the end I was stopping at every drink station looking for water, as I was sick of sweet-tasting drinks/gels.

Finished the race with about 300ml of sports drink, which I couldn't stomach taking (and yes, ended up carrying this for about 8 miles!). Cramps after finishing race (which I didn't mind as it wasn't during the race). Couldn't face sweet things for a day or two after race!

Next time: More water, less energy drinks! Also, less caffeinated PowerGels.