During the race, two things will be important: carbohydrates and fluids. For both, it is important to take enough, but not too much. Too much fluid or ...

27 мар. 2024 г. · McGregor recommends consuming 30-60g of carbohydrate per hour for the first three hours of your marathon, then increasing this to 60-90g of carbohydrate per ...

8 дек. 2023 г. · Start by eating more carbs before you run. Try to consume at least 100 grams (or 400 calories) of carbohydrate between 2 and 3 hours before you ...

5 янв. 2024 г. · As a general guide, runners should aim for 30-60g of carbs per hour for the first 3 hours of their marathon, increasing to 60-90g per hour after that.

Aim for between 30 and 60 grams of carbs per hour. Hydration and electrolytes: Sweating is inevitable, so plan to stay hydrated with water or electrolyte ...

The ideal diet for a marathon includes complex carbohydrates for sustained energy, lean proteins for muscle recovery, and healthy fats for long-lasting fuel.

Foods should be primarily easily digestible carbohydrate, with moderate protein and minimal fats. Carbohydrate intake will likely be in the range of 10-12 grams ...

14 февр. 2024 г. · Focus primarily on minimally processed food sources, including whole grains, vegetables, fruits, lean proteins, low-fat dairy products, and ... How Do You Fuel For A... · How Do You Fuel The Day...

14 мар. 2024 г. · Energy gels or solid energy bars are typically the go-to nutrition options during your marathon, as they're easy to carry, can be consumed ...

Nutrition during a marathon should be tailored to the race's duration. In the early stages, opt for foods with a low glycemic index, such as stewed fruit, ...