Okay so I know that we can basically take in about 250-400 calories a hour, for a marathon what do most people use as their nutrition strategy? I am planning on a 3:10-3:20 (training for a 3:00) time. Do most people rely on gels only? 1 an hour? Is 100 calories an hour enough to get me through the 3 hours? I have done other marathons, but I would like to get away from carrying cliff bars with me to get the extra calories.
Thanks
Jeff S.
I can’t imagine eating solid food while running marathon pace. I don’t know that you can take in that many calories while running hard, it is a different equation from cycling. Fuel properly in the days before the race, take a gel 10 minutes before the start, maybe one at the halfway point. My first couple of marathons I didn’t know about gels and I was fine. As always, test in training. Could you eat a cliff bar during a tempo run?
For me, it’s all about replacing the electrolytes that I lose through my sweat, so my nutrition strategy is simply Infinit.
Thanks, I take it you are running with a fuel belt or something to carry your fluids with you. I would rather not carry anything around besides some gels if I don’t have to. I am most concerned that towards the end I am not out of fuel. Just wondering if race course fluids and or gels are enough to get me through the 3 hours without crashing.
Hubby runs a 2:28 and doesn’t eat anything during the race, but does eat like 1/2 a bagel or full and a pack of shot blox or something. THE NIGHT BEFORE he EATS and at lunch the day before.
I use a gel every 45 minutes or so. Gel I use has electrolytes and I supplement with sport drink and water from the course.
Dang you have a fast Husband, I wish my wife could say the same. This is what I was hoping to hear, I thought I will be able to get by just taking a gel every 1-1.5 hours, of course I will practice this on my long runs. My longest so far was 12 miles or 1:40 and for that I didn;t take anything so this weekend is 15miles and I will give the gel a shot at 1:15. Thanks again.
I take a Gu once an hour.
What gel do you use that has electrolytes? It has been a couple of years since I have done the long stuff and my gel knowledge is very outdated. They are like computers if you don’t get a new one every year you fall behind!
I would probably err on the side of taking too many gels than too few. Rememebr that you need to take the gel 20-25 mins before you want to feel the effect. Taking one at 1.5 hours means you’re at least 1/2 through the race and goign that long on reserves MIGHT not be the best bet. What about one at 1 hour mins to hit at 1:15 and then another one at 1:45 to hit at 2:00 and a final one at 2:30 to hit at 2:50 or so when you know you’ll need it. With all the calories you’re going to lose, a extra gel or two can’t hurt.
Bob
Yeah good thought, Forgot that it takes a while to get in the system.
Same here - swig of water at about every other aid station; occasionally some gatorade if a hot mary. Gel right before the start and about every 45 min to 1 hour. Plenty.
Oh and the gel with the most electrolytes (mostly sodium) is, I think, Powergels with 250mg per packet. Everything else is in about 50-60mg, but PG is pretty high. It’s all I use these days when running.
Bob
What gel do you use that has electrolytes?
Doubt he’s using gels… whatever sports drink (gatorade, powerade, etc…) they have at the water stops will give you those electrolytes… I’m currently a 3:00 - 3:10 marathoner and never eat anything during the run. I just make sure I have a decent carbo filled breakfast 2-3 hours before the race and I’m good to go. Like Jim said, get your electrolytes from the the water stops. I usually alternate, water, gatorade, water, gatorade…
I use Powergels, I have used them for years as it is the only thing readily available around here, I can actually get them at the grocery store. They added the electrolytes maybe two years ago and it has worked well for me up to the 50k distance. One gel every 45 minutes starting with one 20 minutes before the race. I have tried eating other things during 50ks since they put all kinds of things on the course, didn’t seem to matter. I tend to drink water throughout a race and sport drink (it’s usually Gatorade) every other aid station.