Nutrition Tips

By Richard Osborne; Publisher, Go Magazine; RRCA Certified Running Coach

You’ve trained for months, and finally the big event is here. Whether this is your first marathon or 50th, what you consume before and during your race could significantly impact your performance.

The first rule: get to know your body and factor that into generally accepted advice. My race day routine started with what I had read and heard, but has evolved as I’ve tried different things and dialed in my  approach over many long runs and races.

Before the Race

The main considerations are: when to eat, then what – in that order. You should eat at least two hours before the race. My standard is a whole wheat bagel with real deal peanut butter (if you eat the low-fat stuff, skip it on race day). These food items are a good  source of complex carbs and fat, with a little protein. They are also easy to pack and prepare, and I know my system handles this meal very well. I usually drink 12-16 oz. of water with the meal (no dairy), then a sports drink about an hour out. Most races have a water stop at Mile 2, and I don’t want a mid-race restroom stop, so I don’t overdo the drinks.

What and How Much Are You Burning?

During a race, your body pulls fuel from three key sources: from what you ate recently before the race, from your body itself, and from what you consume during the race. Your training improved your body’s ability to burn glycogen and fat while running, so that’s not a race day worry. However, you can ease the burden of your body’s energy needs by consuming the right type and amount of calories on the run.

If I weigh 180lbs and plan to run my marathon at a 7-min.-per-mile pace (finish time of around 3:03), many experts say I will burn around 970 calories per hour. That number comes from multiplying 180 by .63, then multiplying that number by 8.57 (number of miles I will run every hour).

What Can I Handle During My Race?

Your body cannot digest 970 calories per hour while running a marathon. So, what can my body handle? What tastes and digests the best for me?

I use Gu gels (with water) during marathons. They don’t have much sugar, don’t bother my stomach and are easy to carry – so I’ve always used them. If some gels cause stomach issues for you, try different ones. You could also try Chomps, Sports Beans or even higher calorie sports drinks.

The trickier part is dialing in your amount per hour. I heard Lance Armstrong ate a 100-calorie gel every 12 minutes during his NYC Marathon. Peter Kotland, former Ultraman champion, recently told me he wouldn’t eat anything during a marathon and be fine. These guys perform at a level with which I am not familiar, so I defer back to general expert recommendations.

They say most marathoners can handle 180-250 calories per hour. The amount usually goes up as your weight and/or pace increase. Based on my weight and avg. pace, I’ve read I should take in 200-250 per hour, and have found that to be the case. I take one Gu with water about every four miles during my race. Any less and I feel it impacts my energy level. Any more and I’ve found it makes my stomach “sloshy.”

Start your fuel plan with information from solid sources, but don’t stop there. Test variations to find the best “what” and “how much” for you. More energy during your marathon equals better performance!