Runpreneur Blog: Mastering Marathon Nutrition –
A First-Hand Account

Hello, fellow runners and marathon enthusiasts! It's Kevin Brittain here, and today, I'm diving deep into one of the most critical aspects of marathon preparation: nutrition. Buckle up for some carb-loading talk and insight into my nutritional plan for race day.

Welcome Back

It's consecutive day 1580 of my Runpreneur vlog! For those new here, I am on a mission to save the lives of children by running the ultimate ultra-marathon — documenting my runs every single day for a distance equal to a lap around the world, all done barefoot. Every subscribe, share, like, and comment helps us reach more people and raise more money to save these young lives.

The Importance of Fuelling

Marathon nutrition is something I've learnt through both triumph and failure. Proper nutrition has led me to achieve some decent marathon times, while poor nutrition has seen me hit the infamous "wall." For those unfamiliar, hitting the "wall" in an endurance event like a marathon is one of the worst feelings imaginable. It's about ensuring my body has enough fuel to keep going, and trust me, it makes all the difference.

The Science of Carb-Loading

Let's dive into carb-loading. In simple terms, carb-loading is about maximising your carbohydrate intake 48 hours before race day. Carbohydrates are crucial because they provide your body with glycogen, the primary energy source during the race. When you hear horror stories of people running out of energy mid-race, it's often due to not paying enough attention to their fuelling strategy.

Though I'm not a nutritional expert, I rely heavily on scientific knowledge and personal experience. One key fact is that your body can only absorb about 15 grams of carbohydrates every 15 minutes — that's 60 grams of carbohydrates per hour. If you try to consume more than that, your body won't efficiently absorb the excess, making it essential to spread out your intake.

My Carbohydrate Strategy

Usually, two days before the marathon, which is a Friday if the race is on a Sunday, I begin my carb-loading process. The aim is to get in as much carbohydrate as I can stomach, which ensures my glycogen storage is at its peak by race day. Here's what my routine looks like:

1. Breaking Down Meals:

• I aim for 30 grams of carbohydrates every 30 minutes.

• Meals are broken down into smaller portions, spread across half-hour intervals.

• Typical high-carb foods include pasta, potatoes, fruits, and even energy drinks and sweets.

2. Using Technology:

• Recently, I've been using the Zoe app to better understand how different foods affect my body, allowing me to tailor my carb-loading more effectively.

Race Day Routine

On race day, I stick to the rituals that have proven successful:

1. Pre-Race Breakfast:

• 3 to 3.5 hours before the race, I have a breakfast rich in carbs. My go-to is porridge with a banana and honey.

2. Carb Intake Until Start:

• I follow with bananas, energy bars, and energy drinks, adhering to that 30-gram carbohydrate rule every 30 minutes.

• About an hour before the race, I switch to energy gels, ensuring my carb intake remains high without overloading my stomach.

Hydration Matters

While carb-loading, staying hydrated is equally important. Starting a day before the marathon, I consume hydration tablets with electrolytes, making sure my body retains the fluids it needs. Here’s a quick hydration plan:

48 Hours Before:

• Drink 1.5 to 2 litres of fluids daily.

24 Hours Before:

• Increase intake to 2.5 litres, incorporating electrolyte tablets.

Race Day:

• Maintain high hydration levels without feeling too heavy or bloated.

During the Race

To keep myself fuelled during the marathon:

1. Gels and Sweets:

• Every 30 minutes, I consume energy gels and energy sweets alternately to maintain my carb intake.

• Aim for 30 grams of carbohydrates every half-hour cycle.

This well-structured nutritional plan allows me to maintain my energy levels and keep my body performing optimally. Following these steps makes a phenomenal difference between a marathon that's manageable and one that's sheer torture.

Final Thoughts

So, to summarise:

1. Carb-load 48 hours before the race,

• Aim for high-carb foods every 30 minutes during meals.

• Hydrate thoroughly with electrolytes and fluids.

2. On race day,

• Continue the carb intake pattern right up until the race starts.

• Keep fuelling and hydrating as you run.

This strategy has served me well, and I hope it proves beneficial for you too.

Remember, if you have any questions, drop them in the comments. I'll respond to everyone. And please, if you believe in my mission, give this a subscribed, share, like, and comment. Together, we can save more children's lives.

Stay positive, stay happy. I'll see you again tomorrow!

--- Kevin Brittain