Episode 40 : MARATHON PREP #1 The Ultimate Guide to Race Day Nutrition ⚡

Episode 40 : MARATHON PREP #1 The Ultimate Guide to Race Day Nutrition ⚡💬 Got a question or feedback? Write us at: [email protected]☕ Buy a Gel Caf for Lactate to support the work: ko-fi.com/lactateSummary:While early marathoners relied on brandy and strychnine, modern performance is defined by the strategic manipulation of bioavailability under physiological duress. At race intensities of 75-85% VO2max, you sit on a metabolic tipping point where endogenous glycogen stores (<100 mmol/kg) become the limiting substrate, forcing the brain to downregulate motor output to prevent catastrophic fatigue ; the bottleneck is not gastric emptying but intestinal absorption, where SGLT1 transporters saturate at 60g/hour, though combining glucose with fructose (GLUT5) unlocks oxidation rates exceeding 100g/hour. To capitalize on this, implement a supercompensation protocol of 10-12g/kg carbohydrates for 36-48 hours pre-race to double muscle glycogen 4; on race day, aim for 90-120g/hour if elite with a trained gut, or 30-60g/hour if amateur, utilizing hydrogels to minimize GI distress during ischemia. While low-carb (LCHF) strategies may serve ultra-endurance, they impair high-intensity economy required for the marathon, proving that while you can run on fat, you cannot run your fastest marathon without glycolytic flux.Keywords:marathon, nutrition, glycogen, vo2max, hydrogel, glucose, fructose, hydration, gut training, performance🎙️ Lactate, the podcast that deciphers science to improve your performance.Key references :Bergström, J., & Hultman, E. (1966). Muscle glycogen synthesis after exercise: an enhancing factor localized to the muscle cells in man. Nature.Costill, D. L., Sparks, K., Gregor, R., & Turner, C. (1971). Muscle glycogen utilization during exhaustive running. Journal of Applied Physiology. https://pubmed.ncbi.nlm.nih.gov/5111852/Jentjens, R., & Jeukendrup, A. E. (2004). Oxidation of combined ingestion of glucose and fructose during exercise. Journal of Applied Physiology. https://journals.physiology.org/doi/10.1152/japplphysiol.00974.2003Burke, L. M., et al. (2017). Low carbohydrate, high fat diet impairs exercise economy and performance in elite endurance athletes. Journal of Physiology. [Referencing general LCHF findings in report].American College of Sports Medicine. (2007). Position Stand: Exercise and Fluid Replacement. https://www.khsaa.org/sportsmedicine/heat/exerciseandfluidreplacement.pdfVoices generated by artificial intelligence from the scientific report produced by the Lactate team.