When we run, our bodies rely on two primary sources of energy: fat and carbohydrates. Though we have a vast amount of energy stored in fat, it takes a while for our bodies to convert it into usable energy. Instead, carbohydrates serve as the primary source of energy during a marathon. Glycogen, a type of carbohydrate stored in our muscles, is readily available and can be burned immediately when needed.
For endurance runners, glycogen stores are typically depleted within 60 to 120 minutes of racing, depending on the pace. It's important to replenish the glycogen stores during the race by consuming carbohydrates in form of energy gels, chews or sports drinks.
Proper fuelling is high on the list of priorities when it comes to preparing for a marathon. Consuming the right types and amounts of food and fluids can help you maintain energy levels and prevent fatigue during the race. In this short article, we will discuss a general fuelling plan for a marathon that utilizes energy gels as a primary source of carbohydrates.
What are energy gels? Energy gels are simply liquid carbohydrates often in the form of maltodextrin and fructose, which are quickly absorbed by the body and converted into energy.
One of the most important things to consider alongside fuelling when preparing for a marathon is proper hydration. Start hydrating several days before the marathon – take electrolytes the night before and start sipping 600 – 1000ml of water, again with electrolytes, three hours before the race, this will ensure that you are properly hydrated and ready to tackle the marathon. Ideally, you’d want to do a sweat test to measure the amount you sweat, so you can accurately replace lost electrolytes, but that’s for another article! It is also important to consume a high-carb meal 2-4 hours before the race.
During the race, it is crucial to consume enough carbohydrates to maintain energy levels. The recommended intake is 30-60 grams of carbohydrates per hour. Energy gels are a great option to provide this energy as they typically provide around 20-30 grams of carbohydrates per gel. Consuming an energy gel every 35 minutes to an hour during the race can help maintain energy levels and prevent fatigue. With some gels, you’ll want to consume water or sports drinks with each energy gel to aid in digestion and hydration.
A study by Kozlowski, published in the Journal of Strength and Conditioning Research, aimed to investigate the effects of consuming energy gels on blood glucose levels, blood lactate levels and performance measures during prolonged cycling. The study included 10 trained cyclists who participated in three exercise trials in a randomized order. In one trial, the participants consumed an energy gel every 30 minutes, in another trial every 45 minutes, and in the third trial, no gel was consumed during the exercise. The results showed that consuming energy gels during prolonged cycling elevated blood glucose levels and improved subsequent performance. Also, consuming energy gels more frequently resulted in additional performance benefits.
It's important to note that the specific needs will vary depending on the person, the weather, the terrain and the intensity of the race. It's recommended to test and practice your fuelling plan during training runs to see what works best for you and to find out what specific brand of energy gel agrees with you. It's also important to make sure you know how to consume the energy gel without water and know how to carry them during the race.
After the race, it is important to rehydrate with water and electrolyte-rich fluids and consume a meal high in carbohydrates and protein to help your muscles recover. A post-marathon meal should include a balance of carbohydrates, protein, healthy fats and vegetables.
Proper fuelling is an essential part of marathon training. Utilizing energy gels as a primary source of carbohydrates can help maintain energy levels and prevent fatigue during the race. It is important to test and practice your fuelling plan during training runs to see what works best for you. Remember to hydrate properly before and after the race and consume a balanced post-marathon meal to aid recovery. With the right fuelling plan, including the use of energy gels, you will be well on your way to crossing the finish line!
