Covering 26.2 miles when partaking in a marathon requires not only months of physical training but also a carefully structured nutrition strategy, making it one of the most demanding endurance challenges you can face. Among all of the nutrition tactics, though, high-carb fuelling is one of the most effective ways to ensure sustained energy and peak performance when it comes to race day. 

As they are the body’s primary fuel source, understanding how to optimise their intake can make all the difference between finishing in good time or hitting a wall. This is why we have broken down the importance of such carb-loading strategies at Veloforte to help you perform at your best when taking on such a test of endurance.

Before getting into why the intake of such nutrients is vital, it is key to understand exactly what they are and how they help the body. Carbohydrates are stored in muscles and the liver as glycogen, something which provides the energy needed for high-intensity or prolonged activity. During a marathon, your body’s glycogen stores can only fuel between 90 and 120 minutes of running, approximately. 

Once these stores have been depleted, fatigue can begin to set in, leading to performance dropping and the dreaded wall being hit. This is why high-carb-fueling strategies are crucial. By maximising the glycogen stores in the days and hours leading up to a marathon, runners can make sure that they have enough energy to maintain pace for the entirety of the race.

Carbohydrate loading is a cornerstone of fueling strategies, particularly for marathon runners. This involves increasing carb intake while tapering training volume in the days leading up to the race. The goal is to saturate muscles with enough glycogen so you can draw on it over the 26.2-mile course.

Many runners focus on carbohydrate-rich foods, such as pasta, rice, bread, potatoes, and fruits, whilst reducing high-fat and high-fibre foods in order to avoid stomach discomfort. At the same time, it is important to maintain normal protein intake to support muscle repair, which is where protein bars are especially useful. 

Through this effective approach to carb loading, you can significantly decrease how long it takes for fatigue to set in during a marathon, keeping your body operating at its best.

The meal that you eat 2-3 hours before the race is another important aspect of high-carb fueling strategies. This meal should provide easily digestible carbohydrates, a small amount of protein, as well as minimal fat and fibre. This includes items such as oatmeal, honey, bagels, toast, jam, rice cakes, peanut butter, low-fat yoghurt, and fruit, among others. 

Additionally, small carbohydrate-rich snacks, such as bananas or energy bars, can be consumed 30-60 minutes before the race starts. This fueling helps to top off glycogen stores and provides easily accessible energy for the first stages of the upcoming marathon.

Even with full glycogen stores, however, running 26.2 miles will deplete your energy reserves. That is why additional consumption during the marathon is a key component of high-carb fueling. Most runners benefit from consuming between 20 and 60 grams of carbohydrates per hour, starting early rather than waiting until fatigue begins to set in. 

Some popular fuelling options during marathons include energy gels or chews, sports drinks, small pieces of fruit, and other carb-rich bars for runners who prefer to take things slow. The most important factor, though, is timing, as coordinating refuels through the marathon ensures a steady supply of energy.

It is worth noting that high-carb fueling also extends into recovery. After the marathon, glycogen stores are replenished, and your muscles have sustained micro-tears. Consuming carbohydrates immediately after the race, via items such as energy chews and bars, can restore glycogen while also providing the body with protein to aid muscle repair. This recovery nutrition is just as critical as pre-race and in-race fueling, ensuring your body can rebuild effectively and efficiently.

Even experienced runners can make mistakes when it comes to carb loading, with there being a number of errors that are common. 

Overloading on fibre-rich foods before the race is one notable example, as this can cause both bloating and cramps. Waiting too long to start fueling during the marton is another frequent mistake, as once fatigue sets in, it is often hard to recover fully. 

Hydration is often overlooked, too, as ignoring this can reduce how effectively and quickly the carbs are absorbed by the body. This can be counteracted through supplements such as sports drinks and electrolyte powders, as these replenish the body with all the minerals lost through sweat. Being aware of such mistakes and how to effectively load carbs in the first place allows runners to plan and execute their fuelling strategy with confidence, ensuring they are fully prepared for the miles ahead.