Summary of "BEFORE, DURING AND AFTER.. HOW TO FUEL YOUR MARATHON TRAINING AND RACES!"

In this episode of the Spring Marathon Training Club, the presenters discuss strategies for fueling marathon training and race day. They emphasize the importance of personalizing nutrition plans, as there is no one-size-fits-all approach.

Pre-Run Nutrition:

They recommend establishing a routine by training at the same time as the race, suggesting a breakfast of bagels with jam or peanut butter, and cereal about 1-2 hours before running.
It's important to practice what works for you to avoid gastrointestinal issues during runs, including avoiding high-fiber foods that may cause discomfort.

During the Run:

Fueling during long runs is crucial; they suggest starting to take energy gels every 35-40 minutes, rather than waiting until fatigue sets in.
The presenters prefer isotonic gels that don’t require water, such as those from Science in Sport and Morton, which are easier on the stomach.
They also mention alternatives like energy drinks and natural snacks (dried fruits) for those who may not like gels.

Hydration:

Staying hydrated is key, with advice to drink little and often, especially in varying weather conditions.
They recommend electrolytes in hot weather and maintaining hydration even in cooler temperatures.

Post-Run Recovery:

After a run, it's important to consume a mix of protein and carbohydrates within 30 minutes to aid recovery.
Options include protein shakes, smoothies with fruits, or even chocolate milk for rehydration and muscle repair.

The episode concludes with a teaser for the next episode, which will cover warm-up races and shoe recommendations for different types of running.