The much-anticipated Hong Kong Marathon is finally back! Remember to also pair with a proper diet to optimize your training! Check out our nutrition guide for pre-match + during race + post match to better plan your marathon diet!
Carbohydrate = FUEL!
Carbohydrates are very important for long-distance runners. They are the main fuel that provides energy for our muscles. Especially in endurance sports such as marathons, carbohydrates requirement increases drastically. When the glycogen in the body is almost depleted and cannot continue to provide carbohydrates as fuel, athletes will easily feel tired. Therefore, supplementing enough carbohydrates before and during the race can help runners run faster and farther.
Pre-Match Preparation!
Runners can increase glycogen reserves in muscles and liver before the race through diet. “Carbohydrates-loading” a few days beforehand can improve endurance and reduce the risk of fatigue and cramps. Runners may perform Carbohydrates-loading 1-3 days before the race. Consume 7-10g of carbohydrates per kilogram of body weight per day. For example, a 60kg man should consume 420-600g of carbohydrates, which is double of the average intake and equivalent to 8-12 bowls of rice . The intake of fat and fiber should be reduced at the same time to speed up absorption. In addition, runners should also reduce the amount of training before the race to ensure adequate glycogen storage.
*Remember to maintain Daily recommended fiber intake of 25g / day!
During the Match!
It is also very important to replenish enough carbohydrates during the race. According to the American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance in 2016, endurance races such as half marathons or full marathons should be supplemented with 30 to 60 grams of carbohydrates per hour. Therefore, it is recommended that runners choose sports drinks that contain sugar. They may also bring some power gel and consume it with a suitable amount of water.
Post Match!
It is also important to replenish water/ electrolytes, carbohydrates and protein after marathon!
Water / Electrolytes
- It is recommended to replenish 150% of the water lost by the body
- e.g.: If you lost 0.5kg after the marathon, you will need to replenish 750ml of water or electrolytes
Carbohydrate
- Replenish calories burned
- To speed up the replenishment of muscle sugar and glycogen in the body
Protein
- Repairs damaged muscles
- Suggests to consume high-quality protein like eggs, chicken breast, fish, low-fat milk
Reference
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance [published correction appears in Med Sci Sports Exerc. 2017 Jan;49(1):222]. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852