Marathon training requires precise fueling strategy: carb periodization, glycogen supercompensation, electrolyte balance, and rapid post-run recovery.
📋 Training Phases
TRAINING: Carb periodization — higher carbs on hard training days, moderate on easy days. 1.6-2.0g/kg protein daily for recovery.
Foods: Complex carbs (oats, sweet potato) + lean protein (chicken, fish) + anti-inflammatory foods (salmon, berries).
CARB LOADING: 3 days pre-race: 8-10g carbs/kg body weight. Reduce fiber days 1-2, then normal fiber day before.
Foods: White rice, pasta, white bread, bagels, banana, sports drink. Lower fat and fiber to avoid GI issues.
RACE MORNING: 3-4h before: 2-3g carbs/kg. Low fat, low fiber. Familiar foods only — nothing new!
Foods: Bagel + banana + sports drink. Oatmeal + honey. White toast + jam.
DURING RACE: 30-60g carbs/hour starting at 30 min. Practice in training!
Foods: Sports gel + water. Banana pieces. Sports drink (contains electrolytes).
RECOVERY: Within 30 min: 0.3g/kg protein + 1.0g/kg carbs. Rehydrate with electrolytes.
Foods: Chocolate milk (classic recovery drink). Protein shake + banana. Tart cherry juice (reduces DOMS). Chicken + white rice.
⚠️ Foods to Avoid
high fiberhigh fatspicydairy (if sensitive)new foodsalcoholartificial sweeteners (GI distress)