Marathon preparation
PART 1: Eating Well During Your Training Period
Got your race plan? Perfect. During your prep weeks, you need to give your body the energy to tackle the miles and recover properly.
1. Put carbohydrates in your body
When you run, your main fuel is the glycogen stored in your muscles. To ensure you get enough, you need carbohydrates with every meal: oats, rice, bread, fruit, juice, potatoes, pasta, etc.
2. Repair what you train
To help your muscles rebuild, eat quality protein throughout your day: lean meats, tofu, eggs, fish, dairy products, protein powders as needed.
Aim for about 1.5-2g of protein per kg of body weight, divided into 3-4 servings.
3. Give yourself a natural boost
Fruits, vegetables, whole grains, and good fats (like salmon, nuts, and seeds) are your allies when it comes to boosting your immune system and reducing inflammation.
Add: beets, arugula, kale, green tea and polyphenol-rich red fruits.
4. Drink more than you need (hydration)
When you run, you can lose up to 3 liters of water per hour. Aim for 1 ml of water per kcal consumed. And before/after your long runs, add electrolytes and sodium like RYD-01 for optimal hydration.
5. Focus with a little extra
A dose of caffeine (like an espresso or our RYD-03 formula) 30 minutes before a ride can help you feel more energized and perform better.
6. Prepare your food
- Large meal : 3 hours before
- Snack : 30-60 min before (banana, rice cake)
- Post-race meal : within the hour following (carbohydrates + proteins)
PART 2: The pre-marathon week
1. Fuel up (carb loading)
48 hours before your marathon, aim for 10g of carbohydrates per kg of body weight. For a 70kg runner: around 700g. Stick to simple foods you know: rice, pasta, white bread, bagels, juice, fruit.
2. Cut the fibers a little
To avoid minor digestive discomfort, reduce fiber intake for the last two days: opt for white rice, white bread, and plain cereals.
3. Continue nitrates
Beetroot, beetroot juice, arugula: keep these on the menu to support blood circulation.
4. Salt, not sugar
Add some salt to your meals and continue electrolytes (like RYD-01 ) to increase water retention and keep your blood volume optimal.
PART 3: D-Day
Pre-race lunch
3 to 4 hours before: Aim for 2.5 g of carbohydrates/kg (175 g for 70 kg). For example: bagel, banana, honey, apple juice, rice cakes. You can also add a little protein to stabilize your energy.
Hydrate yourself properly
600 ml of water + electrolytes ( RYD-01 ) upon waking. Then, between 300 and 700 ml in the following hours. Aim for clear, but not transparent, urine.
1 hour before: a small snack
A banana, a rice cake, or a gel. And why not a little caffeine (like in our RYD-03 ) if you've tried it before in training.
During the race
- Carbohydrates : aim for 60 to 90 g/h depending on your pace
- Water : approximately 700 ml/h, split
- Sodium : 500 to 1500 mg/h (depending on your sweating)
- Caffeine : 100-200 mg can help at the end of the race
In conclusion
Running a marathon requires planning. Eating and drinking properly can make all the difference.
Sources:
Nutrition and sports performance - Ministry of Sports, guide on nutrition for athletes: sports.gouv.fr .
Hydration principles for endurance sports - Study published in the French Journal of Sports Medicine, 2020.
The Importance of BCAAs in Muscle Recovery - ResearchGate: Link to the study .
Marathon preparation: training tips - French Athletics Federation: athle.fr .
