Tag: Marathon

Research indicates that maximizing glycogen stores can improve endurance performance by 2-3% in events over 90 minutes. This is precisely the purpose of carbohydrate loading before an endurance event: to prevent fatigue and boost athletic performance.

Scientific research has consistently shown that carbohydrate intake during prolonged, intense exercise significantly improves performance, allowing athletes to sustain higher intensities for longer periods. It is crucial for maintaining energy levels and preventing the dreaded 'bonk' or 'wall' during an endurance event.

During a marathon, the human body can lose over 1.5 liters of sweat per hour, a significant amount that requires careful replenishment. To counter this and avoid dehydration-related performance drops, understanding exactly what do marathon runners drink while running is critical for success and safety.

Research indicates that a high-carbohydrate breakfast eaten 3-4 hours before a marathon can increase muscle glycogen stores by up to 15%. Understanding what is the best breakfast for a marathon is crucial for sustaining energy and preventing gastrointestinal distress during the race.

According to the International Society of Sports Nutrition, supplementing with 3–6 mg of caffeine per kilogram of body weight can improve endurance performance. For long-distance runners, strategic supplementation can be a powerful tool, though a solid nutrition plan is the most crucial component. This guide explores the most effective supplements backed by research to help runners go farther, faster, and with better recovery.

According to UCAN, their Edge gel delivers over 75 minutes of sustained energy per pouch, thanks to its slow-releasing LIVSTEADY carbohydrate technology. This advanced formula prevents the blood sugar spikes and crashes often associated with traditional, sugar-based energy gels.

During a marathon, the average runner can burn anywhere from 600 to over 1000 calories per hour, but the exact number varies significantly from person to person. Understanding precisely **how many calories per hour during a marathon** your body expends is crucial for a successful race day fuelling strategy and avoiding the dreaded 'wall'.

Modern sports science has debunked many outdated athletic rituals, and the practice of carb depletion is one of them. So, should you restrict carbs before carb loading? The answer from current research is a firm no, as more effective and less taxing methods exist.

According to sports nutrition guidelines, consuming carbohydrates during moderate to high-intensity exercise lasting over 60 minutes is crucial for maintaining performance, which is exactly why are gummies good for running. These chewy, portable options offer a simple and effective way for athletes to fuel their bodies, delaying fatigue and improving endurance.

Some studies show that creatine supplementation can temporarily increase body weight by 1–2 kg due to intracellular water retention. This raises a key question for distance runners: should you stop creatine before a marathon to avoid carrying extra weight on race day?