Nutritional strategy for your first Half Marathon or Marathon

Science and how to reliably overcome the famous "wall".

 

Preparing for your first half-marathon or marathon is a monumental feat that requires a thoughtful approach. Runners often ask themselves: What is a good strategy for fueling during a race?

A proper nutrition strategy on race day is crucial to success. Its goal is to maintain stable energy levels and prevent the performance drop known as "the wall."

We present you with a safe and scientifically supported protocol that will help you maintain energy throughout your run.

Carb-loading before a marathon

The strategy of replenishing the body's energy stores begins before the start. This phase is essential for replenishing glycogen (a stored form of carbohydrates), which is the primary source of energy during intense running.

• Marathon: Carb-loading is recommended and beneficial. Focus on increasing your intake of easily digestible carbohydrates 24 - 48 hours before the race.
  
  
• Half Marathon: Not necessary, but still recommended. Moderately increasing carbohydrate intake and avoiding experimenting with unfamiliar foods is sufficient.

Intake recommendations: We recommend avoiding foods high in fat, fiber, and protein, as these slow down gastric emptying. Choose simple, quickly digestible sources of carbohydrates: white rice, pasta, potatoes, and fruit juices.

Example of dinner the day before a game: White rice or potatoes with a small portion of lean meat (e.g. cooked fish, skinless chicken or turkey fillet) or vegan alternatives, combined with fat-free tomato sauce.

Physiology of the "wall" phenomenon

Despite carb-loading, stored energy stores (glycogen) are only sufficient for about 90 minutes of intense activity. “Hitting the wall ” or “bonking” occurs when these stores are depleted, triggering a rapid decline in performance. This occurs between the 15th and 20th kilometer of a marathon.

The runner experiences increased heaviness in the legs, confusion, and loss of focus. This happens because the brain and muscles no longer have access to the energy they need to function normally.

An effective mechanism to prevent this is to consistently add external fuel from the start.

Recommended carbohydrate intake (OH) per hour

Expert guidelines state that optimal intake during endurance exercise is in the range of 30–90 grams of carbohydrates per hour. Such a wide range is due to differences between individuals and depends on factors such as body weight, running intensity, and the ability to digest larger amounts of carbohydrates, which is achieved gradually through training.

Duration of effort	Distance	Recommended carbohydrate intake per hour
1 – 2 hours	Half marathon	30–60 grams per hour
More than 2 hours	Marathon	60–90 grams per hour

An intake of 90 grams per hour is suitable for a marathon at faster times. Achieving this intake requires slow adaptation of the digestive system through training.

 

Practical strategy with gels

The key to success is regular fuel intake. Assuming a typical energy gel contains 20-25g of carbohydrates, the general strategy is as follows:

Targeted carbohydrate intake per hour	Required number of gels per hour	Ingestion
30–45 grams per hour	1–2 gels	1 gel every 30–60 minutes
45–60 grams per hour	2–3 gels	1 gel every 20–30 minutes
60–90 grams of carbohydrates per hour	3–4 gels	1 gel every 15–20 minutes

 

Specific recommendations for beginners

Since this is your first or second race, the goal is safe and stable energy. We recommend starting with a specific goal of 40 grams of carbohydrates per hour.

This means you will take 1 gel (if it contains 20g of carbohydrates) every 30 minutes. This interval is easy to follow, safe for digestion and provides a steady supply of energy.

 

All energy sources you can use:

• Gels (20-25g): Great because they are fast.
• Station food: This is your backup  Quickly grabbing bananas or energy bars is a great source during the run.
• Sports isotonic: If you have a water bottle with you, you can mix up a sports isotonic to provide a source of carbohydrates and hydration.

 

Three more good rules:

1. Start fueling early: Start fueling within the first hour, regardless of distance.
   
2. Hydration and electrolytes: Ensure a constant intake of electrolytes, as this is key to preventing muscle cramps and maintaining hydration ( it is recommended to consume 300–700 mg of sodium per hour).
3. Mandatory training: Test the nutrition strategy you plan to use in a race on your longest training sessions.

Once you cross the finish line, treat yourself to a rich and nutritious recovery meal, rich in protein and carbohydrates. This will show your body your gratitude for the extraordinary effort. Good luck and run with passion!