It's ideal to consume approximately 45–60 grams of carbohydrates per hour during a marathon. It's easier to digest carbs in smaller quantities, so eating one gel every 30 minutes is a good strategy. As with the half marathon, your total requirement for carbohydrates will vary depending on your predicted finish time.
On average you'll probably need anywhere from 4 to 7 energy gels. This depends on how long you're going to be on the racecourse. Typically you want to take a gel every 30 minutes. Some racers find it easiest to just go on the half-hour mark instead of every 25 minutes or every 35 minutes.
But if you're going to be running for 50+ minutes, you should consider using energy gels, blocks, or a carbohydrate drink. You could either take some fast0digesting carbohydrates on board just before the race starts, or during. Some 10K races will have carbohydrate food or drinks at a mid-race aid station.
Dehydration can lead to diarrhea. Avoid warm liquids, however, which can speed food through the digestive tract. While running, use caution with energy gels and energy bars. In some people, these products can contribute to diarrhea.
Energy gels should be taken just before or during exercise. They work by immediately raising your blood sugar level. If you are not exercising, the body will release insulin and convert into long term stores (glycogen) actually leading to lower blood sugar levels.
The perfect time to take an energy gels depends on you and your body. Every runner absorbs and processes carbohydrates at a different rate; some can feel the effect within 3 minutes while for others it might take up to 15 minutes.
Whilst the energy gels will fuel you during your run, it's really important to refuel post-run. 'For maximal recovery, refuel within 30 minutes after exercise, with something that contains carbohydrates to restore muscle glycogen levels, and a little protein for optimal muscle repair,' says Kimber.
Wait until 30 minutes from the start of your race before taking your first sachet. Take one Energy Gel Aqua Caffeine sachet every 30 minutes. Use a Gel Belt to carry your gels.
ALWAYS take with water
Always take energy gels with water, never alone and NEVER with Gatorade. Without water, energy gels will take longer to digest and enter the blood stream. If you take an energy gel with a sports drink, you run the risk of ingesting too much simple sugar at once.What to Eat Before a Run
- A bagel with peanut butter.
- Turkey and cheese on whole wheat bread.
- Oatmeal with berries.
- A banana and an energy bar.
- A bowl of cold cereal with a cup of milk.
There's too much sugar in it for it to ever expire. It might get "kinda funky" after about 7 years, but GU's high sugar content will keep it safe to eat forever.
Nutritionists typically recommend drinking 16 to 32 ounces of water per hour. Studies have shown that even moderate dehydration can negatively impact your performance. Therefore, it is recommended that you learn to drink during long training sessions and competition – whether or not you are using an energy gel.
Most runners should try to consume approximately 2–3 gels, evenly spaced throughout the race. For a two-hour half marathoner, this means taking a gel at 30, 60 and 90 minutes. Two gels will probably be sufficient for a runner finishing under 1:45, though this will vary depending on each runner's unique requirements.
