The Importance of Nutrition in Marathon Training

The importance of nutrition on marathon training can’t be overstated. We all start our marathon training block full of great intentions. We are going to train hard and run our best race. But how many of us look at making this an exceptional performance by taking into account all the variables like nutrition, sleep, stretching, sports massage? In this video I tackle the subject of nutrition. How to fuel all your different runs and how to handle the different phases of your plan. Maybe most importantly, why the generic carb loading formula isn’t ideal for everyone. When doing your carb load there are no fewer than 5 variables that you can take into account when choosing your ideal amount of carbs to consume. Things like age, body composition (muscle mass), experience, body weight, and race pace. The best way us mere mortals can determine the ideal carb load is to experiment. For me, with the help of Health Fit Labs, I’ve come up with between 450-500g of carbs in the last 48 hours before race day. Timestamps: (0:00) - Intro (0:52) - Why Nutrition is So Important (1:19) - Fuelling a Long Slow Run (2:06) - Fuelling a High Intensity Run (3:22) - Fuelling an Easy Run (3:38) - Post Run Fuel (4:29) - General Note on Hydration (4:53) - Setting Objectives (6:26) - Nutrition Tracking Tips (8:48) - Race Weight Goals (10:55) - 3 Phases of the Plan (13:55) - The Carb Load References: Health Fit Lab: worth a follow on Instagram for excellent content on metabolic and VO2 Max testing -   / thehealthfitlab   —------------------------------------------------------------------------------------------ Rapaport’s Formula is extremely complicated to complete without access to a proper lab. Here is the explanation and the link to the paper: His formula uses the following variables: Your body mass Your leg muscle mass as a proportion of total body weight The normal glycogen storage density in trained muscle which he puts at approximately 110 mmol per kilogram of muscle The maximum glycogen density achievable through supercompensation which he puts at approximately 200 mmol per kilogram Your aerobic capacity expressed as VO2 max Your race pace expressed as a fraction of that aerobic capacity The PDF of the full paper including all equations is here: https://pmc.ncbi.nlm.nih.gov/articles... ------------------------------------------------------------------------------------------------------------ Sponsors: False Prism Games - https://www.falseprism.com/consultancy A game studio with a twist Game Feel Matters. Making games is a challenge. Making games that are fun is an entirely different ballgame. It doesn't matter how good your systems and mechanics are if your players aren't feeling it. Yet, the difference between a fun game and just a functional one can be a much smaller margin than you realize, rooted in player psychology, feedback mismatches, and pacing.​ Our goal at False Prism is to help you bridge the gap and bring your games to life in exactly the way you imagined them. #marathontraining #marathonrunning