Subscribe to your favourite Amandean products today to make sure you never have to worry about running out and Save 10% too!
February 21, 2022 6 min read
During a marathon, your body works hard to supply your muscles with the energy and oxygen they need to keep pumping. Like a car needs gasoline, your body needs plenty of carbs and fluids to keep you running smoothly. When you consume carbohydrates, your body breaks them down into glucose. It can use the glucose immediately or store it as glycogen, mainly in the liver and skeletal muscles.
During exercise, your body starts using glucose (in the bloodstream and from glycogen stores) and fatty acids (from fat stores) to produce the ATP required for muscle contraction. However, prolonged exercise like long-distance running can deplete the body's glycogen stores. Also, higher intensity activities require a certain amount of glycogen as a fuel source. Glucose and glycogen are the primary sources of fuel at exercise intensities greater than 60% of maximal oxygen consumption (VO2max).
So why do marathoners hit the "wall" and what exactly is it? Hitting the wall or "bonking" occurs when your body runs out of glycogen; it's like your car running out of gas. This typically happens around mile 20.
When your glycogen tank is empty, your muscles cannot continue to fire. Your body's reaction is both physical and mental; your brain signals the body to stop, and you may experience mental fog. Runners are overcome by extreme fatigue and legs that feel like lead, which forces the body to come to a screeching halt. When you properly fuel your body with carbohydrates throughout your run, however, you'll keep gas in your tank and avoid the dreaded wall.
- Stephanie C. Hodges, MS Nutrition and Exercise Science
Individuals should consume a nutritionally balanced diet and drink adequate fluids within the 24 hour period before the event.
Drink 17oz (about 500 ml) of fluid within 2 hours before the event.
Drink fluids at regular intervals throughout the event to replace all water lost by sweating or the maximal amount tolerated.
For exercise lasting longer than one hour, consume 30-60 grams of carbohydrate per hour. Consuming 20-40 oz (600-1200 ml) of a sports drink containing 4%-8% carbohydrates can provide the recommended intake.
Energy Gels: Gels are fast-digesting, easy to use fueling sources during exercise. A typical serving of gel contains around 25 grams of carbs.
Energy Chews or Sport Beans: These chewy energy sources are ideal during exercise; they're fast-digesting and easy to eat on the go.
Energy Bars: Energy bars pack more carbs and bulk, and come in many flavors, shapes, and sizes.
Food Options: There are many personal preferences here, but some common options are bananas, bagels, granola bars, fig newtons, peanut butter crackers, and even peanut butter and jelly sandwiches.
Not everyone can tolerate solid food while running. And remember: do not try something brand-new on the starting line of your marathon race! It's absolutely essential to test your body's reaction to gels, bars, and food options. Try small amounts on shorter runs and gradually build up to see what your digestive system tolerates best.
Use the long runs on your training plan to chart out every aspect of your race. This includes what to wear and how early to wake up. And of course, what and when to eat and drink. Although it's vital to have fuel in your system, you don't want to eat and drink too much. Some problems from overeating and overhydration include:
Water sloshing in your stomach
Feeling heavy with too much food in the stomach
Acid reflux or regurgitation
Having to go to the bathroom multiple times during your run
In severe cases, hyponatremia (although rare, this is a disruption in sodium balance from overhydration.)
supplement routine throughout your training program and after your race will help your body repair and stay injury-free. Three top supplements to consider are:
Collagen: helps maintain healthy joints and connective tissues, preserves muscle mass, and provides your body with high-quality protein.
Liposomal Vitamin C: a powerful antioxidant to help you produce collagen, decrease fatigue, and strengthen your immune system.
Liposomal Glutathione: the body's "master antioxidant" helps fight free radicals, detox your body, and support your immune system.
55-65% of calories from carbohydrate
20-25% of calories from fat
15-20% of calories from protein
carbo-loadinghelps ensure your glycogen stores are full. And remember, these calories should come from high-quality, nutritious sources. For example, complex carbohydrates like oatmeal, brown rice, and sweet potatoes are preferable to cookies and candy.
Although runners need to focus on carbohydrates, they also need adequate protein. Adding a scoop of Amandean collagen protein to coffee or a smoothie is an excellent way to get clean protein without extra fats or fillers.
On the day of your marathon, eat a light breakfast about 2-3 hours before the race starts. A small bowl of oatmeal or a bagel with peanut butter will suffice. Remember to stick with foods your body is accustomed to and can easily digest.
Also, drink at least 16 ounces of fluid within the two-hour window before the race starts. Sports drinks can be consumed in combination with water during this time.
30-60 g of carbohydrates per hour
0:15 - Energy gel or chew + water
0:30 - 4 oz sports drink
0:45 - Energy gel or chew + water
1:00 - 4 oz sports drink
Your fueling doesn't stop when you cross the finish line. If someone hands you a beer, wait and drink it after you've put some good quality carbs and fluids in your system.
Follow up your race with a small meal or snack that includes carbohydrates and protein. A shake or smoothie with collagen protein is a great choice. Other options are bagels, yogurt, granola bars, and bananas.
Now take a moment to celebrate this incredible accomplishment!
Don't forget to visit the Amandean shop to find supplements that will help you stay injury-free, healthy, and performing at your optimal level.
Like a car needs gasoline, your body needs plenty of carbs and fluids to keep you running smoothly.
Alternating water and carbohydrate-electrolyte beverages (like a sports drink) is critical during a marathon.
A good supplement routine throughout your training program and after your race will help your body repair and stay injury-free.
While the goal is to consume 30-60 g of carbohydrates per hour, an easier way to break this down is to replenish every mile or 15 minutes.
February 06, 2024 5 min read
December 19, 2023 8 min read
December 07, 2023 5 min read