Do you have a time in mind for your next marathon, and you want to give yourself every chance of success? You must pay close attention to the energy foods and drinks you eat to fuel your muscles and perform. The amount of carbohydrates you provide to your body must be sufficient to maintain your effort for the duration of the race. You should provide between 30 and 100g of carbohydrates per hour . It all depends on your ability to accept these intakes.

What is a good marathon refreshment?

The right marathon fueling provides the carbohydrates needed to keep up the pace from the start to the end of the marathon! However, too much carbohydrate intake is often the cause of digestive problems . The right fueling is therefore the one that best suits your body and provides the calories needed to run at the target speed .

To be able to run at a sustained pace, the marathon runner needs quality fuel that is quickly available . The body therefore consumes the glycogen stored in the liver and muscles as a priority because it is much easier and faster to use. But the available reserves are not sufficient to run a marathon. So when the carbohydrate reserves are exhausted, the body will create energy with lipids. This is a much more complex and lengthy process. The calories thus expended are less profitable. Lipids do not allow you to maintain a high pace when running and do not allow you to achieve the dream time.

Consuming Maurten gels or drinks during exercise is therefore the best way to perform since you will provide a sufficient quantity of carbohydrates so that the body does not draw on lipids!

The best way to avoid the marathon wall!

At marathon pace your body will consume between 600 and 1000 calories per hour . The marathon wall corresponds to the moment when your muscles no longer have the possibility of consuming carbohydrates. To avoid the wall during a 42km195 race, you must therefore push it back to the 43rd kilometer. To do this, you must replace the carbohydrates consumed by the body during the effort. You must therefore provide the necessary energy using energy gel and/or energy drink such as Maurten gels and drinks.

By providing sufficient and bearable quantities to avoid digestive problems, you will overcome the famous wall of 30!