In a marathon, training is not enough. Marathon nutrition is often the decisive factor between a controlled race and a collapse at the 30th kilometer, the famous "wall." When glycogen reserves drop, pace abruptly slows. Anticipating this moment is essential for performance.
An effective nutrition strategy is based on three key times: before, during, and after the race.
Before the marathon: preparing the body
Hydration begins well before the start. Approximately 1 hour 30 minutes before the race, the goal is to optimize your electrolyte levels with 500 ml of water accompanied by a PH1000 sachet from Precision Fuel & Hydration.
Fifteen minutes before kick-off, a PF30 gel provides an initial, easily digestible carbohydrate intake. This timing limits premature glycemic spikes while preparing for the effort.
During the marathon: maintaining energy
To avoid the famous "wall," it is essential to regularly supply carbohydrates. Our recommendation for a marathon:
One gel every 6km, 6 or 3 PF30 gels spread throughout the race, supplemented by 3 PF30 CAF gels to maintain alertness and delay fatigue towards the end of the event.
A flask containing water and a PH1000 sachet helps compensate for sodium losses, which are particularly significant if the weather is mild in April.
This strategy provides approximately 60g of carbohydrates per hour, a recognized benchmark for sustaining effort over 42.195 km.
After the marathon: optimizing recovery
Once the finish line is crossed, hydration once again becomes the priority. PH1000 electrolytes promote rehydration and contribute to faster recovery, especially muscular recovery.
Testing your strategy before race day
All marathon nutrition must be tested during training, especially during long runs. For this, we offer a Precision marathon test pack to discover all the products and adjust dosages according to your digestive tolerance. If this test pack suits you, you can then turn to our Precision marathon pack, which includes all the necessary elements for your future marathon!
