Maraton Sırasında Beslenme

For marathon runners, a proper nutrition strategy during the race is one of the keys to success. Especially in a long-term and high-endurance race such as a marathon, it is critical to meet the body's energy and electrolyte needs correctly. In this article, we will discuss how carbohydrate and sodium consumption should be adjusted according to different finishing times.

Carbohydrate and Sodium Needs for Marathon Runners Over 4 Hours

For runners aiming to finish a marathon in this time, a slow and steady release of energy is important.

- Carbohydrates: About 30-45 grams of carbohydrates per hour is ideal. This can be achieved with energy gels, sports drinks or quickly digestible carbohydrate sources such as bananas.
- Sodium: Since sodium loss will occur with intense sweating, it may be necessary to consume approximately 500-700 mg of sodium per hour. This can be met with sports drinks or electrolyte tablets.

Carbohydrate and Sodium Needs for 3 to 4 Hour Marathon Runners

This pace requires a higher energy consumption.

- Carbohydrates: Consuming 45-60 grams of carbohydrates per hour is necessary to maintain this pace. Energy gels, semi-solid foods or carbohydrate-rich sports drinks can be used.
- Sodium: 500-700 mg of sodium per hour will be enough to replace electrolytes lost through sweat. Salty snacks or electrolyte supplements can meet this need.

Carbohydrate and Sodium Needs for Under 3-Hour Marathon Runners

Runners at this level consume high-intensity energy and need to maintain fluid and electrolyte balance quickly.

- Carbohydrates: 60-70 grams of carbohydrates per hour is ideal to support energy levels at this fast pace. This amount can be provided with energy gels, chewable carbohydrate tablets and carbohydrate-dense drinks.
- Sodium: Due to intense sweating and fast pace, it may be beneficial to take 700-1000 mg of sodium per hour. This can be achieved with high-sodium sports drinks or electrolyte tablets.

General Recommendations:

- Consumption at Regular Intervals: During a race, consuming small amounts of carbohydrates and sodium at regular intervals (for example, every 15-20 minutes) helps keep energy and electrolyte levels stable.
- Personal Tolerance: Every runner's body is different. During pre-race training, determine your personal tolerance and preferences by trying different carbohydrate and sodium sources.
- Hydration: Water consumption is as important as carbohydrate and sodium intake. Adjusting water consumption according to the body's needs optimizes performance.

Proper nutrition while running a marathon not only provides energy but also maximizes your performance. Proper carbohydrate and sodium intake during the race will get you one step closer to your goal.

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