Nutrition During a Marathon

Question:

Svetlana Dozorets

Svetlana Dozorets

Instagram: @dozoretssvetlana

Good afternoon.

I'd like to know your professional opinion about the nutrition during a marathon: what to take with you (gels, magnesium, energy drinks), how much and what's the order of taking?

Thank you in advance.

Answer:

Кульков Олег Сергеевич

Kulkov Oleg

Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”

Good afternoon.

The model used by professionals usually doesn't include sports nutrition you mentioned. Professional runners have an opportunity to get nutrition taking isotonic drinks that they make by themselves on the eve of the race and then give them to the organizer who places the nutrition along the marathon route.

Unfortunately, this way is not available for amateurs and they have to "take everything with them". Gels are the most suitable form of nutrition for these purposes. But I recommend you to test all gels you're going to take on the marathon during trainings. It will help you to avoid possible unpleasant response of your gastrointestinal tract.

As for the amount I think 5-6 portions are enough to overcome a marathon without any problem. You'd better to take your sports nutrition when you're at the aid stations so that you could drink water after taking and wash your hands after a contact with sweet substances containing in gels.

Gels contain not only carbohydrates (main substances you need) but other substances and microelements your body needs to do intensive work. Therefore, it may not be required to take additional substances separately.

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