Enjoy the gallery above. These are some photos from the 15+ Marathons I’ve completed.

Why Fuel for a Marathon?

Embarking on a 26.2-mile journey isn't just a physical test; it's an exploration of self-discovery and endurance. Fueling for a marathon is paramount, not only to sustain energy levels but also to navigate potential pitfalls like gastrointestinal distress and the dreaded "bonk." Understanding the physiological underpinnings of fueling sheds light on why it's crucial for success. Glycogen depletion, a common phenomenon around the 18-mile mark, can lead to a sharp decline in energy levels, impairing performance. By prioritizing proper fueling, you not only stave off fatigue but also optimize your body's ability to perform at its best. Each runner's fueling needs are unique, emphasizing the importance of experimentation during training and tune-up races to find what works best for you.

Best Way to Fuel for a Marathon

Glycogen loading, commonly known as carbohydrate loading, when practiced strategically enhances glycogen stores, providing a vital energy reservoir for endurance efforts and serves as the cornerstone of marathon fueling strategies. It’s not uncommon for runners to only carb-load the day before their race or only think about a pasta dinner as their source of carbohydrates. This strategy will get you into trouble come race day as you struggle to cross the finish line. Instead, your focus should commence 2-4 days before race day. Most may aim for 3-days.

Let me start by saying what carb loading is NOT - this is not overstuffing or overindulging yourself to the fullest, but instead adjusting each meal and snack to have a higher carbohydrate component. Again, this is not about consuming more calories but instead swapping components of your current meals and snacks for more carbohydrates. It's not just about quantity; it's about balance. Incorporating complex carbohydrates like whole grains, fruits, and vegetables, along with lean proteins and healthy fats, ensures sustained energy release and supports overall health.

To properly carb load, you should aim for 6-12 grams of carbohydrate per kilogram of body weight per day. To find how much you weigh in kilograms, divide your bodyweight in pounds by 2.2. Thus, if you weigh 180lbs, you weigh 81.65kg and should aim for ~490 to ~980 grams of carbohydrates per day or 2000 to 3900 calories from carbohydrates alone. Most recommendations lean toward 6-8 grams of carbohydrates per kilogram of body weight per day. This can seem like a lot for the individual who does not track their nutrition or practice it in advance. This can lead to a further conversation regarding the lack of proper fueling for most runners who lack a nutrition strategy.

NOTE: as you increase your carbohydrate intake, you may experience a slight increase in weight. That ~1-2 pound difference in weight is glycogen and water as for every 1 gram of glycogen there are 4 grams of water stored with it.

The day before the race, try minimizing your intake of protein, fat, and high-fiber foods as much as possible to mitigate gastrointestinal distress. If you tend to have GI issues during a race, you may limit these protein, fat, and high-fiber foods for a longer period rather than just the day before.

You may know this, but one major key the week, the day before, and especially on race day is to not try or do anything new. It’s common for runners to want to go out and try new foods, buy new shoes, find new fuels, etc - DON’T! Sticking to what you know works for you, will help you avoid any unpleasant surprises - or stops to the Porta John. Lastly, on the day before your race, you may consider opting for a heavier meal at lunchtime versus dinner. This can aid digestion without leaving you feeling uncomfortably full before bed. Instead of going to bed full, you can then focus on reaching for lighter foods as you near bedtime.

The Morning of the Marathon Race

Race day arrives, and with it, the importance of sticking to what works - consistency is KING. Introducing new foods or supplements on race day is a gamble best avoided. With that being said, stick to the tried and true—avoid introducing new foods on race day.

It’s not uncommon to hear of runners starting to reach for food 1-1.5 hours before the race. However, you should aim to consume a substantial meal 3-4 hours before the race to allow ample time for digestion and reduce feeling full and bloated upon your arrival to the start. Breakfast should consist of easily digestible carbohydrates like white bread to reduce the risk of bloating and gastrointestinal discomfort. Just as you did on the day before your race, you’ll want to limit proteins, fats, and high-fiber foods the morning of the race to reduce GI issues. This will also help ensure your glycogen stores are topped off. We will chat more about fluids later on, but be sure to hydrate adequately by consuming a pint (16oz) of fluid upon waking to replenish overnight fluid loss. You may do so by sipping water with electrolytes or a sports drink leading up to the race start to maintain hydration without overloading your stomach.

FUELING DURING THE RACE

As you navigate the miles of the marathon course, fueling becomes an ongoing priority to sustain energy levels and stave off fatigue. The key is to find a balance between consuming enough fuel to support your efforts without overwhelming your stomach. Here's how to optimize your fueling strategy during the race:

Timing: Aim to start fueling early in the race and continue fueling every 30-45 minutes. I tend to recommend 30-45 minutes as you’ll be traveling faster and longer on race which will leave you burning up more fuel. Fueling will help replenish glycogen stores and maintain energy levels. Waiting any longer may leave you feeling depleted and result in a performance dip that's challenging to recover from. Set a timer or establish a fueling schedule based on mileage markers to stay on track.
Fueling Options: Experiment with a variety of fueling options during your training runs to determine what works best for you. Common choices include energy gels, chews, sports drinks, and real food like bananas or pretzels. It’s not uncommon to see runners opt for candy as another source of quick fuel. Choose products that provide easily digestible carbohydrates and electrolytes to support hydration and muscle function. If running the Flying Pig Marathon, you’ll be seeing the GU Energy Labs gels around Mile 9, 18, and 21. When consuming a gel, you may want to consume fluids to help digest it more easily.
Hydration: Coordinate your fueling strategy with your hydration plan to ensure optimal absorption and performance. Sip water or a sports drink alongside your fuel to maintain hydration and electrolyte balance. Aim to sip on fluids at regular intervals, roughly every 15-20 minutes, to prevent dehydration and promote endurance. It’s also fine to mix and match gels. If running the Flying Pig Marathon, you’ll be seeing 3-4 ounces of the Gatorade Endurance Formula in the Lemon-Lime flavor at each mile marker. As always, continue with what worked for you during your training program versus trying something new.
Tip: If in a pack of runners, try to avoid the first table or volunteer handing out water/gels as a bottleneck will occur. Instead, aim for the middle to end of volunteers and be sure to grab and go on the move - don’t stop. By not stopping, this will save you time and energy.
Caffeine: Yes, caffeine is a performance enhancer. However, it’s not uncommon to see runners consuming it the entire race. By consuming too much too soon or consumption for someone who may be sensitive, you may experience jitters, forced bathroom breaks, and/or providing you a feeling of greater performance too early on causing you to crash later. Instead, try to save your caffeine for when you know it’s going to get rough and when you know you need an energy boost. This will allow you to utilize caffeine more effectively.
Quantity: Tailor your fueling strategy to match the demands of the race and your individual needs. For endurance events lasting 1-3 hours or more, it is recommended that you aim for approximately 30-60 grams of carbohydrates per hour, divided into smaller, more frequent doses to prevent stomach upset. In terms of calories, this will look like anywhere from 100-300 calories per hour. This amount will be dependent on how hard your body is working. Experiment with different quantities and intervals during your training runs to find the optimal balance for you.
Listen to Your Body: Pay attention to hunger cues, energy levels, and gastrointestinal comfort throughout the race. If you experience hunger or fatigue, it may be a sign that you need to fuel more frequently or increase your carbohydrate intake. Conversely, if you feel overly full or experience stomach discomfort, adjust your fueling strategy accordingly. Recently, I experienced this during my 70-mile race where I noticed early on that I was taking in too many calories and began experiencing GI issues. After adjusting, I felt much better.
Salt tablets: You’ve probably heard of runners consuming salt tablets. These can be a valuable tool for replenishing electrolytes lost through sweat during long-distance running, especially in hot and humid conditions. However, it's essential to use them judiciously and in conjunction with proper hydration practices. Excessive salt intake can lead to dehydration and electrolyte imbalances, so be sure to follow recommended dosage guidelines and consult with a healthcare professional or sports nutritionist if you have any concerns. Additionally, consider experimenting with salt tablets during training runs to gauge their effectiveness and tolerance before incorporating them into your race-day fueling strategy. If you’ve never had them, my recommendation is to not try them on race day.

Carb-Loading Ideas Before & On Race Day: You’ll see some items with protein (turkey, ham, Greek yogurt, etc). On the day before and the morning of, you’ll minimize protein, fat, and high-fiber foods where possible.

English muffin, bagel, or bread with jam or honey
Bowl of cereal or oatmeal topped with banana and almonds
Cream of wheat hot cereal
Greek yogurt with granola and berries
Muffin
Rice cakes
Crackers
Couscous
Mashed Potatoes / Sweet potatoes with a side of grilled chicken or tofu
Quinoa salad with mixed vegetables and chickpeas
Whole wheat pasta with marinara sauce and lean ground turkey
Brown rice stir-fry with tofu and mixed vegetables
Turkey or ham sandwich on whole grain bread with lettuce and tomato
Pancakes with maple syrup and a side of scrambled eggs
Belgian waffles with berries and a dollop of Greek yogurt
Trail mix with raisins
Bars: Bobo’s Oat Bars or equivalent
And the list goes on

Hydration:

Proper hydration is a linchpin of marathon performance, with dehydration posing significant risks to both health and performance. Dehydration compromises thermoregulation (your body’s temperature), reduces blood volume, and elevates heart rate, all of which can impair performance and increase the risk of heat-related illnesses. Adequate hydration before, during, and after the race should be and is non-negotiable.

Before Race Day: Hydrating properly in the days leading up to the marathon helps ensure that your body starts the race in a hydrated state. Aim to drink plenty of fluids, including water and electrolyte-rich beverages, to replace any fluid losses and optimize hydration levels. Electrolytes like sodium, potassium, and magnesium are vital for maintaining fluid balance and supporting muscle function, making it essential to replenish them through hydration.

On Race Day: Hydration on race day is equally important, particularly when consuming glucose-based supplements like gels. Most try to limit fluid intake to limit restroom usage before the race. However, you should begin hydrating 3-4 hours before the race, ensuring adequate electrolyte intake to replenish losses incurred through sweat. Tailor your fluid intake to your individual needs, taking into account factors like body size, environmental conditions, and sweat rate. You’ll want to aim for 16-20 ounces of fluid 2-3 hours before the race, followed by an additional 8-10 ounces 10-20 minutes before the start. During the race, sip water or a sports drink at regular intervals to maintain hydration and electrolyte balance, aiming for 4-6 ounces every 20-30 minutes. This amount may alter should it be hot causing you to perspire and work harder. After you complete the race, it’s fine to reach for that celebration beer, but continue replenishing fluids and electrolytes to aid recovery and promote muscle repair by reaching for a combination of water and electrolyte-rich beverages like coconut water or a sports drink to replace lost fluids and minerals effectively.

By understanding the physiological rationale behind marathon fueling strategies, you not only equip yourself with the knowledge to make informed decisions but also instill confidence in your preparation. Fueling for a marathon isn't just about consuming calories; it's about optimizing your body's ability to perform at its peak. So, as you lace up your shoes and toe the starting line, know that your fueling strategy is a vital component of your marathon journey—one that will carry you through every step of the way.