Supplementation for marathon runners

Supplement choice

Marathon runners need to increase their use of endurance sports supplements that are carbohydrate-based in either a powder, solid or liquid form. These are used to supply the body with energy:
• Before the race, they increase the glycogen reserves in the body.
• During the race, they prevent the depletion of glycogen in the muscles and liver, so that energy levels remain constant.
• After the race, they replace glycogen stores in the muscles.

With all the different formats of supplements available on the market, it is difficult to know whether to use an energy bar, gel or a liquid. Carbohydrates in the form of a gel or liquid before a race is best, as the effects of your running motion on your digestive system won't allow the assimilation of solid food, which has the potential to give you tummy problems. During the race, tablets with magnesium, potassium sodium, fructose and minerals that dissolve quickly in the mouth are best. Gels or liquid cheer packs are also great during a run. Choose a product that has a mixture of fast-absorbing carbohydrates to avoid 'hitting the wall' at the 30 km mark.

Hydration

Don't forget to take in fluids to avoid dehydration, which not only disturbs your performance but also jeopardises your health. You must restore the water-salt balance in your body by drinking water and minerals. At the end of the marathon, to recover materials lost during exercise and repair muscle damage caused by the duration and intensity of the race, you must consume a recovery drink within 30 minutes of the end of the marathon.

Nutrition

Many runners are not aware of how to eat correctly before a marathon. Which foods should you eat? How much should you eat? Which foods should you avoid? One of the most common mistakes that marathon runners make is to take in large amounts of carbohydrates, such as pasta, bread, rice, biscuits or fruit juice, a few hours before the race, thinking that they are 'carbo-loading' when in actual fact they are doing more harm than good.

If you have followed the correct strategy in the weeks leading up to the race and have reduced your training in the week before the marathon, your body's energy tanks will already be adequately filled. Eating a large amount of food takes a long time to digest, which means that runners are at risk of arriving at the race while their bodies are still digesting their food. This ironically leaves them with a lack of energy!

So what is best to eat before you tie your shoelaces? Instead of the classic breakfast two to three hours before departure, I recommend you have a quick snack of carbohydrates and proteins. This will allow you to keep your blood glucose levels in check. Low-GI carbohydrate supplements that are specifically designed for before sports are key, as they allow you to recharge your batteries without weighing your body down.

Since 1980, scientific research has focused on optimising the recruitment strategies of carbohydrates during exercise. Recent data confirms that there is great advantage in consuming them during physical effort: in other words, using supplements during a marathon will improve performance. What is even more important to note is that supplements should be taken before the energy reserves deplete, so as to constantly maintain the energy level.

Carrying your supplements

I am often asked by runners how they should carry their supplements in a practical way during a marathon. Choose a product with useful packaging, such as liquid in a pouch with a screw top lid or a gel sachet that can be torn open easily. Select supplements in single serving sizes so that the product isn't heavy. Running apparel often has small pockets with zips where you can keep your supplements during the race. One of my best tips is to attach the sachet or package to your clothing or bib with a safety pin.