In the old days, extreme carbo-loading regimes were followed with days of no carbohydrates, days of extreme carbohydrates, a depletion run a week before, etc. This practice is not necessary. Very high muscle glycogen levels can be achieved by just eating more carbohydrates. Eating more carbohydrates does not mean overeating or eating as much as possible!

It just means making sure more of your daily calories are coming from carbohydrates at the cost of some fat. It is a good idea to have the last large meal at lunchtime the day before and to have a lighter meal in the evening. This is also something you should practice in the weeks before or when you have a smaller race coming up.

If you frequently suffer from gastrointestinal problems, reduce your fiber intake to a minimum the day before the race. From a purely practical point of view, you also need to plan in advance, especially if you are traveling.

Make a reservation at a place where you know the food is good. Your legs need to work hard enough the next day. Breakfast is important because it replenishes your liver glycogen.

Carbohydrate is stored in the liver but during the night, the brain uses this carbohydrate, so when you wake up, there is not much left.

Since this will delay the point at which you bonk, it is important to eat a carbohydrate-rich breakfast. Again if you suffer from gastrointestinal problems, reduce your fiber intake. Exactly what the breakfast should consist of depends on personal preferences.

Some people run really well on a couple of bagels and a coffee, others prefer oatmeal, waffles with syrup, a couple of energy bars or a small bowl of rice.

Whatever you choose, I would recommend that it has at least grams of carbohydrates and that you use this breakfast at exactly the same timing before hard training and smaller races. The best timing is probably 3 to 4 hours before the start.

Check your urine color. If it is pretty light, you are ok, if it is dark, keep drinking a little more. The hour before is usually spent anxiously waiting.

Make sure you bring a water bottle to sip and a gel to take in the 15 minutes before the race starts. Practice this several times in training. Whatever you consume in the minutes before the start will become available during the run because it takes a little time to absorb.

I, therefore, usually calculate anything you take in this timeframe as part of your carbohydrate intake during the race. During the race, two things will be important: carbohydrates and fluids. For both, it is important to take enough, but not too much.

Too much fluid or carbohydrates can cause an upset stomach. Drinking large amounts of fluid that lead to weight gain is certainly not recommended and may even cause hyponatremia—a potentially health-threatening condition.

The only way to really understand your swea t rate and how much drinking is required is by weighing yourself before and after training in the weeks leading up to the marathon.

This way, your sweat rate can be calculated by subtracting the weight after from the weight before and adding the volume of fluids consumed. There are various sweat calculators on the internet that will help you do these calculations. If you are running in similar conditions and at a similar pace to the actual marathon, sweat rates will be similar.

The cups you receive during a marathon usually contain about ml 5 oz. and you probably consume about ml of that 3 oz.

To prevent dehydration, you will have to drink amounts that are similar to your sweat rate. This, however, can be trained, practiced, and improved if needed. Carbohydrate requirements are more straightforward. When ghrelin is high, levels of leptin — another hormone — are low.

Both hormones will return to normal levels when our energy demands are met. However, if a runner continually fails to fuel properly after a training session, intentionally or unintentionally, leptin levels stay low.

Chronically low levels of leptin encourage the body to preserve energy, meaning you burn fewer calories and store more fat. So — in simplified terms— while runners may think that running will enable them to lose weight , the reverse can happen. This carbohydrate can be in the form of sports products such as energy drinks, gels or bars, or actual food items such as bananas, cereal bars or sweets.

If you're running far and wide on varying terrain, you may prefer to snack on foods such as boiled, salted potatoes, noodle soup or even pizza.

Gastric distress — including runners' trots — is one of the most common issues faced by runners when they take on fuel mid-run. This problem means that some runners avoid fuelling altogether during long or intense runs, despite the need for them to keep their carbohydrate stores in check.

This is one myth that needs to be busted. For optimal performance and recovery, runners need to fuel before, during when going further and after their runs, as this actually helps with satiety and appetite.

Mid-run fuel should be in the form of glucose and fructose. While the body can absorb around 60g of glucose and 30g of fructose per hour, some studies suggest this 90g limit could be increased to g in some athletes who train their gut — although the sample sizes used have been small and only involved men running at altitude.

Whatever you choose as your mid-run fuel, practise running with this until you have nailed what works for you. Mistakes include:. Talking of dehydration, runners should be particularly aware of their fluid intake. It is well documented that proper hydration is important during exercise and especially critical over longer training sessions and events.

Along with maintaining good hydration levels, fluid intake during endurance running helps to regulate body temperature thermoregulation and ensure adequate plasma blood volume — both of which have a direct impact on running performance.

Dehydration causes your core body temperature to rise, which in turn decreases plasma volume, increases your heart rate and accelerates fatigue. What's more, dehydration can markedly affect cognitive function, compromising your ability to think clearly and make good decisions.

Most runners will produce between ml and 2,ml of sweat per hour of exercise. The average is around 1,ml per hour, although this varies depending on factors including your age, sex and weight, as well as the intensity of your training and the temperature.

While you lose mostly water through sweat, you also lose electrolytes — mainly sodium. The sodium content of sweat can be anything from mg per 1,ml to more than 2,mg.

Most electrolyte tablets, salt capsules or sports drinks provide mg of sodium. If you are diluting your electrolytes into ml of fluid, this will mean having to consume around 2,ml of fluid per hour to meet your sodium requirements in longer races, which is hard from a consumption and transportation point of view.

In fact, the biggest cause of mid-run stomach issues is related to sodium imbalance — not sports nutrition gels or bars. If you are dehydrated and consuming glucose, it becomes highly concentrated in the gut. This is because blood is being directed away from the stomach to the working muscles, so the gut cannot absorb the glucose quickly enough, resulting in stomach upsets.

I usually recommend that runners take on mg of sodium per hour during longer training runs and races. This can be a mix of salt tablets, electrolytes, energy drinks and even food if you can stomach it, like salted peanuts and cured meat. Keeping your sodium levels in balance is important before big training sessions and races, too.

I often suggest that runners start drinking electrolytes in the 24 hours before race day to help prevent the issues above.

Not all fat is bad for you. You need some fat in your diet to help absorb the fat-soluble vitamins A, D, E and K, and to provide essential fatty acids that the body can't produce itself.

These nutrients are important for recovery and immune health and to prevent inflammation and fatigue. So, fat should be an integral part of your runner's diet. That said, not all fats are good, either.

Eating too much saturated fat can raise levels of harmful cholesterol, which increases your risk of heart disease. Sources include pies, cakes and biscuits, and fatty cuts of meat like sausages and bacon. Saturated fat also encompasses trans fat, which is often found in processed foods.

To up your intake of the good stuff, aim to include the following in your diet:. I encourage runners to choose good fats over saturated varieties.

However, these fats still have a high energy value and should be eaten with that caveat in mind. It's also worth noting that high-fat foods slow digestion, so they should be avoided as an immediate pre-run fuel source. Protein consists of combinations of structures called amino acids.

There are 20 amino acids that together form the building blocks of the body, combining in various sequences to make muscles, bones, tendons , skin, hair and other tissues. Amino acids also transport nutrients and produce enzymes, among other functions. Eight of the 20 amino acids are essential and must come from your diet.

These are found as a complete source — where all essential amino acids are present — in animal proteins, such as dairy, meat, fish and eggs. They are found as an incomplete source — where one or more of the essential amino acids are lacking — in plant-based proteins, such as vegetables, grains, nuts and legumes.

If, however, these incomplete sources are combined in the correct way, you can make a complete source of protein. Some good combinations include baked beans on toast, rice and dhal, or a wholegrain bagel with peanut butter.

We in the sports and fitness industry hear a lot about protein, with many believing it is the most important macronutrient for active people. In reality, runners need protein primarily after exercise, rather than as a pre-run fuel source.

Protein has been a huge area of research for many years, with the most recent findings demonstrating how important it is in the recovery phase.

They will be used to serve as fuel, and will replenish and maintain glycogen stores. The recommendation for a marathon runner is about 7 to 10 grams of carbohydrate per kilogram of body weight during the training period.

These complex carbohydrates include foods like whole grain bread and pasta, cereal, brown rice, oatmeal, vegetables and low fat dairy foods.

Protein and Fats The other two macronutrients, protein and fat, should both also be part of a balanced diet. It is important to consider the fact that protein is needed for muscle growth and repair, while fat has been shown to improve endurance. In general a person, who is not training, needs about.

When training the recommendation goes up to about 1. Without enough protein while training, the body will break down muscle to fuel the body when running long distances. With the right amount of protein in the diet, the body will be able to continue to build and maintain lean muscle mass.

Read more: How much protein do you really need? Consuming enough fat, in the form of healthy fats such as avocado and nuts, has been shown to increase endurance for marathon runners.

By having fat in the diet, your muscles will burn more fat and less carbohydrate as you run. The addition of fat will allow for you to run longer distances, as your muscle carbohydrate stores will not become depleted. Related: Meat is not the only source of protein; check out these plant protein sources for athletes and active people.

Timing It Out When deciding how often to eat and at what time, it is important to revolve this around the training run schedule. It is recommended that one should eat a light snack or mini meal one to two hours prior to going on a training run.

This is important in order to fuel the body, while also giving your body a chance to digest the food prior to starting your run.

Then be sure to plan for meals after your run to replace your body with the appropriate nutrients to replace energy and rebuild muscle. Unless you want sleep-hindering late night loo trips. This is often breakfast but there are a few rules to follow for lunch or mid-afternoon eats as well.

A convenient energy bar like those in the Veloforte Energy Bars range. What you eat will depend on the intensity and duration of your long run. Gels: During a marathon-paced 18 miler, energy gels for running are the classic go-to.

Compact, portable and packed with high energy with a consistency that makes them easier to digest on the move. They take a little more chewing and a lot more digesting. SHOP BARS AND CHEWS. Along with carbs to replenish depleted glycogen stores and help support the protein synthesis that rebuilds damaged muscles.

Small, convenient and running belt friendly, these are great for getting that extra protein you need to help your muscles recover.

The protein shake is a double whammy — a guaranteed, measured hit of fast protein and some fluids. SHOP RECOVERY SHAKES. Good hydration habits are a cornerstone of optimal health. And the minute you start upping the distance, duration and intensity of your long runs, replacing fluids and electrolytes you lose through sweat, takes on even greater importance.

Even low levels of dehydration can hinder performance and affect mood. To avoid being an underperforming, grumpy runner, follow these three simple running hydration tips:.

Veloforte Solo is perfect for targeting rapid hydration before, during and after long runs. Got a thirst for running hydration knowledge? Take a look at our detailed guide to good hydration for runners. To find the best mix of gels, bars, chews, recovery shakes and energy drinks that work for you, Veloforte Mixed Pack bundles are a great place to start.

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