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WEEKS BEFORE THE RACE Start consuming carbohydrates during exercise. Work up to the amounts you want to use in the race (30 to 60 grams per hour). Try different sources of carbohydrates (gels, drinks, chews, bars) and decide on your preferred source...

DURING THE RACE: HOW MUCH CARBOHYDRATESConsuming additional carbohydrates during the marathon has a number of positive effects that together lead to better performance and a faster time. During the race there is no need for other macronutrients (prot..

BREAKFAST ON RACE DAYBreakfast is often described as the most important meal of the day - which can certainly be true on race morning. Depending on the start time of your marathon, there might be a balance between getting up early for breakfast and g..

OUR COMPREHENSIVE MARATHON ENERGY AND FLUID INTAKE GUIDEOur comprehensive guide will help you prepare and implement a successful nutrition and hydration plan for your next marathon.When people talk about preparing for a marathon, their focus is usual..

Back in 2003, scientists discovered that certain carbohydrate combinations can be absorbed more quickly during exercise. Before this discovery, it was believed that the maximum amount of carbohydrate that could be delivered to muscle was about 60 gra..

Energy gels: Why are they so important in sports nutrition? It's not just the convenienceWhen it comes to energy intake during endurance activities, the debate often arises between energy gels and homemade food. Although both sources provide us with ..