How to Supplement for a Marathon: Plan Your Routine
Do you want to know how to supplement for your upcoming marathon? We help you plan your routine.
In a marathon, your body primarily relies on muscle glycogen for energy. Maintaining a constant intake of carbohydrates during the race delays fatigue and improves performance. Gels, carbohydrate-rich drinks, or bars are absorbed more quickly and directly and can be useful for a good energy boost during the race.
However, not all runners tolerate them equally, so the ideal is to have your own strategy that aligns with your needs. This requires a lot of trial and error to find the ideal one. To help you simplify this whole process, here are some things to keep in mind.
Which format to choose?
- Gels if you prefer speed and convenience.
- Isotonic drinks if you often have stomach problems.
- Bars if you feel like "chewing something" during the race.
The timing for including supplements is not calculated by kilometers, but by time and tolerance. However, an initial trial strategy would be to take small doses every 25-35 minutes.
The texture or glucose concentration is not tolerated the same way by all bodies. The ideal is to try different types on long runs until you find what suits your body.
Hydration and electrolytes during the marathon
When you run for hours, you don't just lose water: you also lose minerals like sodium, potassium, and magnesium. Mineral deficiency can cause cramps, dizziness, or drops in performance. Therefore, the recommendation is to include electrolytes during prolonged efforts, either in the form of sports drinks, capsules, or dissolved tablets.
The best strategy is to hydrate progressively and consistently, avoiding both dehydration and overhydration. Drinking according to your thirst and what you've tested in your training is usually the safest option. Setting up strategic points in your race helps you not to constantly focus on it. For this, there are small drinks that facilitate the continuity of your run.
Caffeine: Include an extra in your routine
Caffeine is one of the most studied supplements in endurance sports. It can improve concentration, reduce the perception of effort, and give you a mental boost at critical moments. However, it works differently for everyone. If it makes you too jittery or causes stomach discomfort, it's not for you. Always try it beforehand, never on race day.
Supplementation can help you maintain your pace, arrive stronger, and avoid unexpected slumps, but it's important to remember that it doesn't replace good training or a balanced diet. Consult a sports dietitian-nutritionist to personalize it. Adjust your plan, listen to your body, and trust the process. With well-managed energy, marathon day is more enjoyable... and less painful.
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