Are you planning to run a marathon soon? Perhaps for the first time, with the goal of completing the magical distance of over 42 km? Or are you looking for the last few extra percent to improve your personal record? It goes without saying that good preparation is half the battle. The right footwear and sufficient training will undoubtedly have been considered, but do you also have a well-thought-out competition nutrition plan ready? In this blog we explain what your nutrition plan ideally looks like during the marathon.
After a good preparation, it is important to have a good plan for eating and drinking during the marathon. It is crucial to be well prepared at the start. Make sure you know where/when you are going to eat and drink, and try to stick to this plan as best you can. Even if you are not hungry or thirsty yet. In addition, do not be tempted to grab products at the supply stations that you have never trained with before. After all, you do not know whether you will tolerate this well at the moment suprême!
Just like before the marathon, carbohydrates are also an indispensable source of energy during the marathon. Therefore, aim for an intake of at least 30 to 60 grams of carbohydrates per hour during the marathon so that you do not completely empty yourself and therefore get a 'hunger knock'. Therefore, try to regularly, 1 to 2x per hour, take an Amacx product from the Energy Line. The most obvious thing to do is to take an Amacx Drink Gel once every 30 to 60 minutes. These gels are very easy to digest, provide energy very quickly and can be consumed without extra water. However, if you prefer one of the bars from the Energy Line, or Energy Drink, then that can of course also provide the necessary fuel.
In order to make your competition nutrition plan a success, it is important to train regularly during your preparation. Taking in these carbohydrates while you are suffering is not that easy. If you were to try this unprepared, the chance of stomach or intestinal complaints is very high. However, by training at least once a week, for 6 to 8 weeks with the specific products and quantities that you want to take during the marathon, you will get used to it perfectly. How to approach this stomach/intestinal training in detail, you can read in this blog.
In summary:
- To be able to handle the duration and intensity of a marathon, consuming carbohydrates along the way is crucial.
- Aim for at least 30, preferably 60 grams of carbohydrates per hour. This corresponds to 1 to 2 Amacx Energy Line products per hour.
- The Amacx Drink Gel is the most obvious choice here, because gels are easy to take while running, and also cause the least chance of complaints.
- Don't forget to train frequently with your competition nutrition plan in the run-up to your marathon. This trains your stomach and intestines to be able to absorb these carbohydrates without problems during heavy exertion.
Link previous marathon blog what do I eat before my marathon
