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When looking to tackle the 42.195km distance you need to give serious thought to your training and your nutrition. Don’t let those hard earned kilometres go to waste with poor nutritional strategies.

Your nutrition will be the make or break when it comes to not just surviving the run but actually enjoying the event when race day comes and being able to train without fatigue.

We’ve put together the key nutritional considerations to help you fuel your training days and chosen race itself.


Fuelling your Training

Key Consideration 1: Train as you race!

Testing nutrition strategies before race day is essential for the following reasons:

  • Morning fuel: your breakfast will be one of the most important meals you consume and will ensure you are fully fuelled when you cross the start line, so make sure you are comfortable with it and it works for you.
  • On the go feeding: refueling while running is key, so get confident at consuming food, fluid and gels whilst running at pace.
  • Carbohydrate intake: since your body can only store enough carbohydrate for up to 90 minutes you will need to consume up to 60g of carbohydrate per hour of exercise to replenish your depleted muscle glycogen stores. How much you can tolerate is dependent on you, so try it out in training.
  • Sweat rate: How much you sweat will dictate how much fluid you need to take-in. Aim to not lose any more than 2-3% of your body mass to maintain hydration and be ready to train the next day.
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    Below is an example nutrition guide to follow around your training:

    Pre Training During
    Hydration It might not be necessary to take on fluid during short training runs, so ensure you are fully hydrated. Drink 500 – 1000ml fluid in the build up to your run and ensure that urine is a clear colour. Use SiS GO Electrolyte or SiS GO Hydro to increase fluid retention and absorption. Work out how much you are sweating (per hour) and aim to replace this and more. For longer sessions over 1 hour, run a circuit that stops by your house. This will allow you to re-hydrate. Use SiS GO Hydro and/ or SiS GO Electrolyte to replace electrolytes lost through sweat.
    Energy When preparing for a run over 10km increase carbohydrate the day before. Use SiS GO Energy between meals to increase glycogen stores, practicing for pre race carbohydrate loading. Focus on electrolyte and fluid intake for shorter runs. For longer runs, aim to take on 60g of carbohydrate per hour. This can come from 3 SiS GO Isotonic gels or a combination of SiS GO products. Find the ones that work for you!
    Recovery Ensure that you rest well between runs as this is where adaptations take place. Overtraining is common in endurance runners. Aim to get the same amount of sleep each night throughout your training period. N/A

    Key Consideration 2: Pre Race

    Breakfast: Have breakfast 2-3 hours before the race. This should be mainly carbohydrate based as our glycogen stores decrease over night. Don’t leave breakfast too late as this could cause stomach cramps early on in the race. This should invlove normal breakfast foods that you’re accustomed to such as toast, cereals and juices.

    Hydration: Pre race hydration is key. Aim to drink 500ml-1000ml of fluid in the build up to the race, ideally 500ml 2-3 hours at breakfast and 500ml in the build up to the event. Don’t drink just water, SiS GO Electrolyte or SiS GO Hydro can increase fluid absobtion and retention, meaning there will be less stops for the toilet during the race.

    Key Consideration 3: During the Marathon


    Focus on hydration and carbohydrate intake. Our bodies can absorb around 60g of carbohydrate per hour so know how long you’ll be running and pack enough nutrition to see you through to the end. Here, caffeine should be taken towards the end of your race to give you increased mental stimulation.

    42.195 kilometre race…

    During Race
  • 500ml-1000ml of fluid per hour depending on sweat rate and temperature/ humidity
  • Rehydrate using an electrolyte drink: SiS GO Hydro provides a precise 30mmol of Sodium, which will help retain the fluid
  • An SiS GO Hydro + Caffeine (75mg) consumed just before you start may increase concentration and endurance performance
  • Energy
  • Focus should be on hydration and carbohydrate intake
  • After 30 minutes of the race, aim to take on 60g carbohydrate per hour. This can be achieved through food and fluid sources; energy bars and/or energy gels
  • Along with appropriate hydration and fluid intake, this could come from: 3* SiS GO Isotonic gels or 1* 500ml SiS GO Electrolyte & 2* GO Isotonic Energy gels
  • SiS GO Isotonic gels are preferred by endurance athletes as they easily carried in a race belt and do not require fluid for easy digestion
  • Key Consideration 4: POST-TRAINING / RACING: RECOVERY

    After training or racing over long or short distance the body will be in a state of depletion; to avoid fatigue, reduce the risk of injury and fuel physiological adaptations it is important to recover well by refuelling and getting enough rest. Consider these three key points for the ultimate post-run recovery:

  • Refuel: Your metabolism stays lifted for around 30 minutes post-exercise, so it is important to replace carbohydrates and provide protein and electrolytes within this time. SiS REGO Rapid Recovery provides the body with 23g of carbohydrate, 20g of protein and 1 gram of salt, which is what the body needs to adapt and recover after training and competition.
  • Always plan ahead: Pre-planning your meals or snacks after training ensures that you can hit the 30-minute window easily. If you have to drive back from a race or are heading out to training straight after work, ensure you have the appropriate meals with you.
  • Get enough sleep: During sleep is when most of your growth and rebuild of tissues is done, including lean muscle tissue. Try to get the same amount of sleep each night in the build up to the event. SiS Overnight Protein can help you hit your protein intake goals of 20-25g of protein every 3-4 hours as it slowly releases protein to feed a steady stream of amino acids as you sleep.
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    Science in Sport