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1. The Nutrition-Training Synergy

A. Calorie Burn vs. Fuel Intake

• Long Runs (>2 hours): Burn 800–1,200 calories/hour; replace with 60–90g carbs/hour during runs (e.g., 2–3 energy gels).
• GPS Watch Insight: Use your watch’s calorie burn data to adjust daily intake—e.g., a 32K run burns ~2,000 calories; add 500 extra carbs post-run.

B. Macronutrients for Endurance

2. Pre-Race Nutrition: Carb Loading Done Right

A. The 3-Day Carb Loading Protocol

• Days 3–2 Pre-Race: Gradually increase carbs to 10g/kg (700g for 70kg) while reducing mileage by 50% (tapering).
• Sample Menu:
  • Breakfast: 100g oats + banana (70g carbs).
  • Lunch: Grilled chicken + white rice (150g carbs).
• GPS Watch Role: Track reduced mileage to ensure tapering doesn’t lead to underactivity (aim for 5,000–7,000 steps/day).

B. Pre-Race Breakfast (2–3 Hours Out)

• Goal: 1–1.5g carbs/kg + minimal fat/protein (easy digestion).
• Example: 2 slices white bread + honey (100g carbs) + cup of coffee (caffeine enhances fat oxidation).
• Watch Insight: Check resting heart rate (RHR)—a calm RHR (<60 BPM) indicates optimal readiness.

3. Race-Day Fueling: Stay Steady, Avoid Bonking

A. Mid-Race Nutrition (Every 30–45 Minutes)

• Carbs: 30–60g/hour (1–2 energy gels or 500ml sports drink).
• Electrolytes: 300–500mg sodium/hour (salt tabs or electrolyte drops)—critical if sweating heavily (lose 1–2L/hour).
• GPS Watch Alerts: Set reminders for gel intake (e.g., “Gel at 10K, 15K, etc.”) to avoid missed fueling.

B. Hydration Strategy

• Before the Race: 500ml water + electrolytes 2 hours out.
• During: Sip 100–200ml every 15 minutes—adjust based on thirst (watch’s elevation data can predict sweat rate on hot days).

4. Post-Run Recovery: Repair and Rebuild

A. The 30-Minute Recovery Window

• Nutrition Formula: 1.5g carbs/kg + 0.4g protein/kg (e.g., 105g carbs + 28g protein for 70kg).
• Perfect Combo: Chocolate milk (30g carbs + 8g protein) + banana (30g carbs).
• GPS Watch Use: Sync calorie burn to ensure you’re replenishing 100–150% of race-day energy expenditure.

B. 24-Hour Recovery Nutrition

• Protein Priority: 1.6g/kg body weight (112g for 70kg) to repair muscle micro-tears.
• Anti-Inflammatory Foods: Spinach, berries, and nuts to reduce post-race soreness.

5. Training with a GPS Running Watch: Key Insights

A. Mileage Tracking for Nutrition Adjustments

• Weekly Load: Gradually increase mileage by 10% (e.g., 50K → 55K) to avoid overtraining—use watch reports to monitor cumulative stress.
• Long Run Fuel Practice: Test gel timing and quantity during 20K+ training runs to refine race strategy.

B. Pacing for Even Energy Expenditure

• Negative Splits: First half at 85% effort, second half at 90%—use watch pace alerts to avoid starting too fast.
• Heart Rate Zones: Maintain Zone 2–3 (60–80% MHR) for the first 30K, allowing Zone 3–4 for the final 12K.

6. Common Nutrition Mistakes to Avoid

1. Overloading Fiber Pre-Race:
   • Solution: Stick to low-fiber carbs (white rice, bananas) 48 hours pre-race to avoid gut issues.
2. Ignoring Electrolytes:
   • Solution: Use a GPS running watch to track humidity and adjust sodium intake (e.g., add 20% sodium on hot days).
3. Delaying Post-Race Recovery:
   • Solution: Set a watch alarm for “Recovery Meal” 30 minutes post-finish to ensure timely nutrition.

7. Gear Recommendations

A. GPS Running Watch Features

B. Nutrition Essentials

• Energy Gels: Opt for 25–30g carbs per gel (e.g., Huma or Gu).
• Electrolyte Tablets: Nuun or SaltStick for precise sodium/potassium ratios.

8. Sample Weekly Training & Nutrition Schedule

9. FAQs: Your Marathon Nutrition Questions Answered

Q: Can I carb load with fruits?

• Yes, but prioritize low-fiber options like bananas and melons to avoid digestive issues.

Q: How much water should I drink during the race?

• Aim for 500–1,000ml/hour, but adjust by thirst—overhydration is risky (hyponatremia).

Q: Should I train fasted for fat adaptation?

• Optional for short runs (<90 mins), but fuel for long runs to maintain performance and glycogen stores.

Fuel Your Body, Trust Your Training