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Now that you’re fully prepared for the marathon after maximising your body’s internal carbohydrate stores and hydration levels, this third and final blog of the series will outline the last minute touches to complete your race nutrition strategy.

Training for a marathon requires a lot of commitment and determination. It is one of the most challenging events you can put your body through, so getting your nutrition right is a massive bonus to support your training and keep you fit and healthy. As you edge closer to competition it’s important to have practiced your race day nutrition so you can maximise your performance when it matters most. Get the most out of your training and arrive at the start line with these practical nutrition strategies.

Fuel for the work required

It was in the 1960’s when dietary carbohydrates were discovered as the major energy source to fuel exercise by being stored in the muscles as glycogen. Muscle glycogen content is linked to endurance performance and starting with lower concentrations results in premature fatigue, therefore nutritional strategies to increase muscle and liver glycogen before competition are common to maximise performance. Here we look at effective carbohydrate loading strategies to get the most from your diet and fuel your next event.

How long to load?

One of the biggest dietary challenges is to know how to select your carbohydrate intake based on your lifestyle and training requirements.  This article gives tips on how to fuel your training based on the demands of that session, and offers smart swaps when you're craving something naughty!

Maximise training performance