Marathon Fuelling: The Carb Chronicles
Welcome to the weird, wacky world of marathon fuelling. Buckle up (or lace up), because this blog is your one-stop guide to eating like a hobbit before, during, and after you hurl yourself 42.2 kilometers into oblivion. Let’s break down the magic behind the carb-heavy buffet strategy you’ll need to crush your race—because if you don’t fuel properly, you’re more likely to end up crying in a ditch, hugging your knees, and whispering, "Why did I sign up for this?"
Pre-Race Carb Loading: The Pasta Predicament
Ah, carb loading—the runner’s free pass to eat like it's Thanksgiving for two days straight. Forget "portion control"; for the 48 hours leading up to race day, you’ll need a minimum of 10 grams of carbs per kilogram of body weight to keep your glycogen stores packed tighter than a Christmas stocking.
Math? Oh, yes!
If you weigh 70 kg (around 154 lbs), we’re talking about 700 grams of carbs per day. That’s roughly 14 bagels, 10 bowls of oatmeal, or 8 cups of cooked pasta. If math isn't your strong suit, just know that "a lot" is the correct answer.
And this isn't just about eating for fun (although... it is fun). Carb loading fills up those glycogen tanks in your muscles, ensuring you don’t crash and burn halfway through the marathon. Picture your body like a minivan: no carbs, no gas. And nobody wants to be the guy stranded on the side of the road at Mile 18, waving at runners like a sad Uber driver.
Oh, and here’s a little historical nugget for the nerds: way back in 1920, five Boston Marathon runners were the guinea pigs in a study that found those who properly carb-loaded crushed their races, leaving everyone else choking on their dust. Since then, it’s been science-approved to treat yourself like a walking bread basket.
Race Day: Avoiding the "Boink" (a.k.a. The Wall)
You’ve done the work. Your glycogen stores are full. You feel like a superhero at the starting line. But the real battle begins during the race.
Here’s the scoop: To keep your energy up, aim for 1.5 grams of carbs per kilogram of body weight every hour during the race. For that same 70-kg runner, that’s about 100 grams of carbs every 60 minutes. Yes, you will need to eat on the move, and yes, you’ll look ridiculous doing it. But it’s this or face the dreaded "boink"—runner slang for hitting the wall so hard it makes Wile E. Coyote look like an amateur.
What’s on the menu mid-race?
- Energy gels: Think Jell-O shots, but for athletes.
- Bananas: Because potassium is your friend, and they come in a handy nature-packaging.
- Sports drinks: Sugary nectar of the gods that keeps your glucose levels happy.
- Gummy bears: Because marathons make all junk food suddenly feel... athletic.
Without these, your body will rebel. Your glucose levels will plummet, your muscles will be screaming “I QUIT,” and you’ll start negotiating with every passing squirrel to carry you the last few miles. Don’t be that person.
Post-Race Refuelling: Carb Rehab
The race is over. You’ve crossed the finish line. Congratulations—you’re now a glorious puddle of sweat and pride! But hold on, champ, the fueling isn’t over. Your glycogen stores are shot, your muscles are in crisis mode, and your body’s basically whispering, "Help me, or I’ll make sure the stairs tomorrow hurt like childbirth."
You need to refuel within the first 30 minutes after the race, when your muscles are like sponges desperate to soak up carbs and protein. Aim for a 3:1 ratio of carbs to protein—something like:
- A fruit smoothie with Greek yogurt
- Chocolate milk (it’s the MVP of recovery drinks)
- A turkey sandwich with a side of... slap chip? Yes. slap chips. You earned it.
Then, keep grazing over the next 24 hours to fully replenish your glycogen. This isn’t just an excuse to inhale pizza—okay, it kind of is—but it’s also vital to make sure you recover faster than your race photos go viral on Instagram.
The Moral of the Story: Love Thy Carbs
In summary, marathon fuelling is all about treating carbs like they’re your best friend (because they are). Two days before the race, eat like a pasta monster. During the race, keep shovelling the snacks to dodge the boink. Afterward, reward your body with more carbs and a side of whatever guilt-free food makes you happy.
Follow these steps, and not only will you cross that finish line with style—you’ll do it without hallucinating about cheeseburgers halfway through. And remember: The marathon gods smile upon those who fuel well. So eat, run, and be merry.
Happy carb-loading, you beautiful bread-eater.
