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1. Pre-Marathon Nutrition: Laying the Energy Foundation

A. 3-Day Carb Loading Protocol

• Science Behind It: Glycogen stores peak when consuming 8–10g carbs/kg body weight daily (Journal of Sports Nutrition).
• Sample Menu for 70kg Athlete:
  • Breakfast: 2 cups oatmeal + banana (70g carbs)
  • Lunch: Quinoa salad + sweet potato (60g carbs)
  • Dinner: Whole-wheat pasta + tomato sauce (100g carbs)

B. Pre-Race Morning Fueling

• Timing is Critical:
  • 3–4 hours before start: High-carb, moderate-protein meal (e.g., bagel with peanut butter, 50g carbs).
  • 1 hour before: Quick-digesting carbs (e.g., energy gel + banana, 30g carbs).
• GPS Watch Role: Set alarms for meal times based on race start—e.g., 6 AM race start = 2 AM final meal alert via GPS running watch.

2. During-Marathon Fueling: Sustaining Energy Flow

A. Carbohydrate Timing Strategy

• 20–30g Carbs Every 30 Minutes:
  • Use gels, chews, or sports drinks—choose products with 60–80 calories per serving.
• Electrolyte Balance:
  • Consume 200–300mg sodium/hour to prevent hyponatremia (common in >3-hour runners).

B. GPS Watch Fueling Alerts

• Distance-Based Reminders:
  • Program watches to vibrate at every 5K marker for gel intake (e.g., 5K, 10K, etc.).
• Pace-Adjusted Fueling:
  • If pace slows >5%, increase carb intake by 10%—GPS running watch data helps correlate effort with energy needs.

3. Post-Marathon Recovery: Repair and Rebuild

A. 30-Minute Recovery Window

• Nutrient Ratio: 4:1 carbs to protein (e.g., 40g carbs + 10g protein).
• Ideal Post-Race Snack:
  • Chocolate milk (30g carbs, 8g protein) or recovery shake.

B. 24-Hour Recovery Nutrition

• Glycogen Replenishment:
  • 5–7g carbs/kg body weight in first 24 hours (e.g., 350–490g for 70kg athlete).
• Protein for Repair:
  • 1.2–1.7g/kg body weight daily (e.g., 84–119g for 70kg athlete).

4. Common Marathon Nutrition Mistakes

1. Overloading Fiber Pre-Race:
   • Solution: Avoid high-fiber foods (e.g., broccoli, beans) 24 hours before the race.
2. Ignoring Individual Tolerance:
   • Solution: Practice race nutrition during long training runs—GPS running watch data can log which fuels cause GI issues.
3. Underhydrating During the Race:
   • Solution: Drink 150–200ml every 15 minutes; use watch hydration reminders to establish a rhythm.

5. Nutrition Tools and Tech

A. GPS Watch Features for Fueling

• Customizable Alerts: Set visual or vibration cues for:
  • Gel intake (every 30 minutes)
  • Hydration stops (every aid station)
• Calorie Burn Tracking: Estimate energy expenditure to adjust post-race nutrition via GPS running watch.

B. Nutrition Planning Resources

6. FAQs: Marathon Nutrition Demystified

Q: Should I avoid fats before a marathon?

• Yes, limit fats to <20% of pre-race meal—they slow digestion. Opt for lean proteins and complex carbs instead.

Q: How to prevent bonking during the race?

• Maintain consistent carb intake (20–30g/30min) and use GPS running watch alerts to stay on schedule—bonking often results from missed fuel windows.

Q: Can I rely on race-provided nutrition?

• Supplement with personal favorites—race gels may differ in taste or ingredients. Practice with your go-to products during training.

Fueling the 26.2-Mile Journey