Marathon Training Nutrition: What to Eat, Carb Loading, Gels & Supplements Explained

Training for a marathon and confused about what to eat? In this episode, a registered nutritionist breaks down everything you need to know about marathon training nutrition, including what to eat before long runs, whether you should carb load, how much protein runners actually need, which supplements are worth taking, and how many gels you should use during a marathon.If you’re preparing for 26.2 miles, proper fueling can make or break your performance. We cover practical, science-based strategies to help you avoid underfueling, prevent hitting the wall, and optimize recovery throughout your training cycle.In this marathon nutrition deep dive, we discuss:• What to eat before long runs• Daily nutrition for marathon training• Carb loading — who should do it and how to do it correctly• How much protein endurance runners need• Electrolytes and hydration strategies• How many gels to take during a marathon• Supplements for runners — what works and what doesn’t• Common fueling mistakes marathoners makeWhether you’re a first-time marathoner or chasing a personal best, this episode gives you a clear fueling strategy for training and race day.If you’ve ever wondered:“Am I eating enough for marathon training?”“Do I need to carb load?”“How many carbs per hour should I take during a race?”“Should runners take supplements?”This episode answers it all.Connect with Janie Perry: https://www.janieperry.co.uk/Subscribe for more evidence-based marathon training advice, sports nutrition tips, and performance strategies for runners. Hosted on Acast. See acast.com/privacy for more information.