Tag: Avoiding the wall

According to sports dietitians, muscle glycogen, the body's primary energy source for running, is typically depleted after 60 to 90 minutes of moderate-to-high intensity exercise. Therefore, understanding when to refuel during a long run is crucial for sustained energy, improved performance, and a strong finish. This guide provides comprehensive strategies for fueling your longest efforts.

Studies show that carbohydrate loading can improve endurance performance by up to 15–25% in events lasting longer than 90 minutes. This is precisely why marathon runners eat more carbohydrates before a race, utilizing this dietary strategy to maximize their energy reserves for the demanding 26.2-mile distance.

According to Sports Dietitians Australia, carbohydrate loading can boost endurance by 15-25% in events over 90 minutes. This critical nutritional strategy is at the heart of **why do runners carb load the night before** and in the days leading up to a race, ensuring their energy stores are at their peak for optimal performance.

According to sports nutritionists, consuming a carbohydrate-rich meal 2 to 4 hours before the starting gun is optimal for marathon performance. The precise timing of how soon before running a marathon you should eat can make a significant difference between a strong finish and hitting the dreaded wall.

Carbohydrate loading, or 'carb loading', is a well-known nutrition strategy, with studies showing it can improve endurance performance by 2-3% in events lasting over 90 minutes. This specialized eating plan is designed to maximize the glycogen stores in your muscles and liver, providing a critical energy reserve for the grueling 26.2 miles of a marathon.