How should I choose the right nutrition products for marathon?Updated a month ago
Choosing the right nutrition for your marathon can definitely be overwhelming, but we're here to help!
First things first, you need to figure out how many carbs you'd need to consume per hour. Calculate your approx time - how long your half marathon will take you to finish and use our guide to calculate how many grams of carbs you need per hour:
Carb intake we recommend for training and racing
Exercise under 90min: 30-45g/hr
Between 90-150min: 60-70g/hr
Over 150min: 90g/hr or more
Note: 1 x gel = 25-50g of carbs depending on the brand.
Pre: You could opt for a waffle or energy bar alongside your breakfast (remember to also carb-load at least the night before) and then consume a gel or chews 15 minutes before the race (caffeine boosted gel can work well here too, if you can stomach it).
During: Aim to consume at least 45-60g of carbs per hour, or as much as your needs will require. If you've used gels before without issues, you can easily test higher carb amounts per hour. Additionally, we suggest taking a gel with caffeine for the final push to give you a boost. You can mix gels and chews as long as you reach your carb target. And remember to stay hydrated!
Post: Don't forget hydration, recovery mixes and magnesium after the event. You also need carbs for recovery.
The key is to find a gel consistency you enjoy and that your stomach is happy with. Avoid trying anything new on race day; instead, incorporate the nutrition into your training regimen :)
Here are some of our best sellers:
Gels:
Chews/bars/waffles:
Hydration:
Recovery:
Please let us know if you need further assistance or if you have any questions!
Cheers!