MARATHON FUELING GUIDE

ENERGY

BYPASS THE BONK WITH CARBS

Carbohydrates are broken down into glucose and stored in the body as glycogen. Glycogen is the main energy source during endurance events that will help push you to the finish line.

Many marathon runners experience “hitting the wall,” often around mile 18, also known as bonking. This happens when glycogen stores become depleted. To help avoid it, runners should keep glycogen levels topped up by carb-loading before race day and consuming carbohydrates at regular intervals throughout the race.

For endurance events lasting longer than two hours, using a dual-source carbohydrate like SiS BETA Fuel Gel can be especially effective. It combines maltodextrin, a fast-digesting carbohydrate, with fructose to deliver sustained energy and support performance when you need it most.

HYDRATION

ELECTROLYTES POWER EVERY STEP

It goes without saying that when you run 42 km in a single day, you’re going to sweat. Sweat is your body’s way of regulating your internal temperature to prevent overheating while working out. It’s also the way you become dehydrated and lose key electrolytes, which, in turn, negatively affects your performance levels. 

By maintaining your fluid balance–not over- or underdrinking–you will sustain your stamina levels, muscle resilience, and stay mentally sharp. Make sure you’re drinking enough fluid before the event, too, as part of your pre-race preparation!

RECOVERY

DUAL-SOURCE SOLUTION FOR DOMS

Delayed Onset Muscle Soreness (or DOMS) is very common, especially after a marathon! It’s the aching, stiff, tired feeling you get in your limbs after intense exercise. Following such a strenuous activity, it’s to be expected that you’ll lack energy, be suffering from sore or damaged muscles, and slight dehydration.

 
Consuming a carbohydrate and protein solution, like the REGO Recovery Powder, will help you manage DOMS, restoring your energy, supporting the repair of muscle fibres, and getting back to doing what you love.