OPTIMAL FUELING STRATEGIES FOR MARATHON TRAINING AND RACE DAY
Ever thought wether the right fuel for you gives an effect for your training or not? Proper fueling is essential for marathon training and race day success. It’s important to make sure you are getting enough carbohydrates to fuel your workouts and to properly recover afterwards, as well as enough protein to help repair and rebuild muscle tissue. It’s also important to stay hydrated by drinking plenty of fluids. During the marathon itself, it’s crucial to practice fueling strategies during your training runs so that you know what works best for you on race day. This may include taking in sports drinks, gels, or other fuel types during the race to help keep your energy levels up.
THE IMPORTANCE OF PROPER FUELING IN MARATHON TRAINING
During pre-marathon training, there are a few key things you can do to ensure that you are properly fueling your body. Here are some of the things you can do:
- Eat a balanced diet: Make sure you are getting enough carbohydrates, protein, and healthy fats in your diet.
- Pay attention to your portion sizes: Don’t eat too much or too little. Just enough!
- Eat enough calories: Make sure you are consuming enough calories to support your training.
- Don’t forget about hydration: It’s important to stay hydrated by drinking plenty of fluids, especially during hot weather or when you are training hard. That is when UCAN Hydrate Electrolytes comes handy to keep up your hydration for marathon training.
- Experiment with different types of fuel: During your training runs, try out different types of fuel (such as sports drinks, gels, or chews) to see what works best for you.
- Practice your fueling strategy: During your long runs, practice your fueling strategy so that you know what works best for you on race day.
- Don’t try anything new on race day: Stick with what you know works for you on race day. Don’t try any new types of fuel or change your fueling strategy on the day of the marathon.
IN-RACE FUELING STRATEGIES FOR MARATHON SUCCESS
Now that we know how to properly fuel during training, let’s talk about how to fuel during the race! This in-race fueling options will depend on your individual needs and preferences.
- Gels: These are a convenient and portable option for fueling during the race. They are easy to carry and can be quickly consumed. Our UCAN EDGE Gels comes in 3 tasty flavours.
- Energy bars: Our UCAN Energy Bars packed with goodness and no artificial ingredients to help you power on through your workout!
- Bananas: These are a natural source of carbs and a good option for solid food during the race.
- It is important to experiment with different options during your training to see what works best for you!
POST-MARATHON RECOVERY NUTRITION: REPAIRING YOUR BODY AFTER THE RACE
It’s no secret that we will need a good amount of protein post workout to aid the recovery. After a marathon, your body undergone a significant physical challenge, and proper recovery nutrition is really needed to help it repair and rebuild. Here are a few tips on post workout nutrition to help you rebuild and recover!
- Rehydrate: After running it’s likely that you’re dehydrated. Make sure to drink plenty of water or sports drinks to help replenish fluids.
- Eat carbohydrates: Your muscles use carbohydrates as their main food source when you workout. Within the first 24 hours following your marathon, try to consume 1.2–1.5 grammes of carbohydrates per pound of body weight to help replace glycogen reserves (the stored form of carbohydrates in your muscles).
- Consume protein: Protein is crucial for the rehabilitation and regeneration of muscles. In the first 24 hours following the race, try to consume 0.5 grammes of protein per pound of body weight.
- Include healthy fats: Fats can boost healing and aid to minimise inflammation. Try to include healthy fats in your post-marathon meals, such as those found in avocados, almonds, and olive oil.
- Eat foods rich in antioxidants: Antioxidants aid in lowering oxidative stress and inflammation brought on by physical activity. Fruits, vegetables, and whole grains are all good sources of antioxidants.
Always pay attention to your body’s needs and provide it with the nutrients it requires to heal and rebuild. It’s also a good idea to speak with a sports nutritionist for a more personalised advice. Also one thing to remember is, having enough rest is also very crucial in post-workout recovery.
Let us know what works best for you and how are you incorporating UCAN Products to support your pre-marathon nutrition, in-race fueling, and post-marathon recovery nutrition!