Why the heck is it important to eat during a run?
First-time marathoners, if your training program is overwhelming you , I’m here to make one particular part of your marathon journey significantly less complicated and confusing: fuel. Specifically how to go about it when your runs get long.
Note: This is specifically for athletes tackling a road marathon. Trail running—which typically equates to slower running with more elevation variation—usually means stomachs can handle different types of food and therefore follows a different race-day nutrition plan.Before we dive into the what, let’s look at the why. What’s going on inside our bodies?
It doesn’t have to be a candy bar, though. Most runners get their quick-digesting carbs from gel packets or sports chews , which are easy to slurp down while running. Other examples of easy-to-eat simple sugars include sports beans, fruit drops, and even thin, cookielike waffles. You can also get sugars from a sports drink, like Gatorade or, a drink mix that's an alternative to mainstream sports drinks and that's used by many elite runners.
“Save the protein for after the race," advises Hogan. “Calories from protein and fat won’t do much for your body. Fat especially can be the culprit of GI issues since we digest it the slowest.” Fiber could cause tummy trouble, too, since it also takes a toll on our digestive system. Just like calorie consumption, there isn’t a one-size-fits-all amount when it comes to hydration. In general, your fluid intake should depend on your sweat rate, which is the amount of fluid you’re losing through sweat while exerting energy. Sweat rates vary depending on body size, activity intensity, and environmental conditions.
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