Marathon Fueling Strategy for a 3-Hour Finish

When an athlete decides to take on a marathon, it is clear that they must follow a defined training plan for at least 12 weeks before the race and, of course, start this specific period with a good physical condition.

A very important aspect to consider in any preparation process and that not everyone takes into account is recovery, a fundamental pillar in this entire preparation process.

In order to have an adequate recovery we must consider both rest and nutrition, and this last aspect is what we are going to talk about and, specifically, the period in which we begin to work on recovery in an athlete.

Many will think that the recovery processes of an athlete begin at the end of training sessions, sleeping, etc., but nothing could be further from the truth. When we are doing a physical activity, carbohydrate intake is decisive both for performance during the session itself and for subsequent recovery.

Carrying out an individualized nutritional strategy throughout this period of preparation for the marathon according to the training plan in which a gut training is included will favor performance during the training sessions, as well as the fulfillment of all sessions by favoring the recovery processes.

Training the gut will allow us to design fueling strategies according to the objectives achieved throughout the process.

This would be a proposal for an athlete whose goal is to run a sub-3-hour marathon and has previously carried out a gut training and has been able to design his nutritional strategy based on the aid stations of the marathon he is going to run and the external assistance he may have.

From 2 days before, we will try to drink approx. 1L of hypotonic drink throughout the day, to prepare this drink you must dilute 1 sachet or intake of isotonic drink (Isodrink & Energy) in approximately twice the volume of the recommended, between 800 ml to 1 liter of water.

During the warm-up, from 15 to 20 ́ before the start you can take 1 gummy bar (Energy GUM Bar).

From the beginning:
Take approx. 500 ml of HyperDrink 45, keep consuming this drink until km 21.

• 30 ́ around km 7 à gummy bar (Energy GUM Bar).
• 75 ́ around km 17,5 à HyperGel 30 with caffeine

At approximately 90 minutes, the HyperDrink 45 should have been finished and the intake of isotonic (Isodrink & Energy) should be started.

Summary carbohydrate intake until the half marathon:
98 g in 90 ́ à 65,3 g CHO/h
By the time you pass through the half marathon, you must have already collected the 500 ml bottle/bottle with isotonic drink

• 105 ́ around km 24 à Energy Gel with caffeine
• 140 ́ around km 33 à HyperGel 30
• 160 ́ around km 37 – 38 à Energy Gel

Summary carbohydrate intake of the 2nd half marathon:
106 g in 90 ́ à 70,7 g CHO/h

Summary Total Carbohydrate Intake in the Marathon:
204 g CHO in 3h to 68 g CHO/h.

Very tolerable intakes for the vast majority of runners.

In the event that the athlete is more experienced or more trained in carbohydrate intake and higher amounts of fructose, the HyperGel 30 could be changed for HyperGel 45 (or add an additional HyperGel 30) with which we would add 30 g more CHO, which would mean an average of approx. 234 g in 3h à 78 g CHO/h (between 75 – 80 g CHO/h).

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