This document provides recommendations for hydration, nutrition, and supplementation to support marathon training and performance. It recommends drinking 400-800ml of fluid per hour during a marathon, with higher intake in warmer conditions. Consuming adequate carbohydrates and protein is important for replenishing glycogen stores and supporting muscle recovery. Protein intake should be 1.2-1.7g per kg body weight daily for endurance athletes. Proper hydration and nutrition both before and after long training runs can help maximize performance and minimize injury risk.

1. FdSc Sport and exercise (Personal training / Coaching)
The information provided is based on a certain female individual who trains
and competes in marathons/ half marathons every 3-4 months. Some of the
recommendations may change slightly due to environmental and personal
situations such as temperature or weight gain/loss.
Hydration
When an individual partakes in running, the person will sweat, causing electrolytes
and body water to be lost. The average sweat rates are 1.0 - 2.5L/h that is lost in
marathon runners, and body weight loss (BWL) of 2-10%. Both of these can affect
performance due to the increase in core temperature. During endurance events,
such as running, performance would be reduced as the participant becomes
dehydrated, even as little as a 2% loss of body weight. The most common signs of
mild to moderate dehydration would be a dry mouth, a headache, feeling dizzy or
light headed and feeling thirsty. Becoming dehydrated during a marathon would
impact an individual’s physical performance. (John Ivy & Robert Portman (2004)
The client could check their hydration status by inspecting the colour of their urine. If
it is dark, the client is most likely not adequately hydrated, if it is clear, they would be
well hydrated. It is important to do this a few days before the marathon, as the
dehydration process in fairly quick. (McCullough, M.L., et al (2002)
It has been suggested by The International Marathon Medical Directors, that runners
participating in a marathon consume around 400 – 800ml of fluid per hour, with the
higher end being in warmer conditions when the participant is heavier and/or faster,
and the lower level in cooler environments for the runners that are slower.
A condition known as hyponatraemia can occur if too much water is consumed in a
short period of time, so it’s important not to do this. Hyponatraemia occurs when the
level of sodium in the participants blood is abnormally low, which can cause muscle
weakness and loss of energy, as well as seizures.
However, drinking water is important before, during and after hourly training sessions
in order to stay hydrated and as an energy boost. On the day the marathon is taking
place, the client should be adequately hydrated initially, and have fluids little and
often in the final hours before the race. During the marathon, the client should have

2. some water, but not be fixated by it, as long as they began in a hydrated state.
(Belin, R.J., et al (2011)
Pre-event
General guidelines for fluid intake pre-event are:
 5-7 ml for every kilogram of body weight of fluid, roughly 2-4hrs prior to the
start of the event to return total body water volume back to normal and
normalise urine expenditure.
 An additional 5-8ml per kg of body weight 10-20 minutes before the start of
the event.
During the event
Recommended intake is:
 3-4ml of water per kilogram of body weight every 15-20 minutes during
running, to a maximum of 225ml every 20 minutes. The stomach can only
empty 800-1000mL of fluid per hour and the clients own requirements are less
than this, as the client’s needs are 158ml every 15-20 minutes there is no
need to worry about this. Beginners and slow participants should follow the
lower recommendations as they would take longer to complete the event and
therefore be at a higher risk of hyponatraemia occurring. The University of
Leeds have researched and indicates aiming to drink just enough to lose no
more than about 2-3% of pre-race weight which would help prevent decreases
in performance. Following these guidelines may make it easier to know how
much to drink.
Post event hydration
 Consuming 1.5 litres of hypotonic or isotonic drink for every 1kg of total weight
loss over a few hours is recommended. Including glucose at less than 2% in
rehydration drinks can increase palatability and encourage the client to drink,
although this is not essential. Rehydration drinks should also have at least
50mmol of sodium per litre and this can be checked be inspecting the label.

3. Potassium can mostly be replaced through food. (Clark N. Nancy Clark’s
(2007)
Nutrient timing/Supplement drinks
Before or during exercise, consuming food or a supplement containing protein and
carbohydrates would be beneficial, as it increases blood flow to the muscles and
provides the body with glucose and amino acids. This can aid in the reduction of
glycogen and muscle depletion and prevent dehydration. The immune system can
be improved by consuming extra amino acids and glucose as it is known to reduce
the stress hormone level called cortisol.
Some runners may choose to drink hypotonic or isotonic sports drinks as a source of
electrolytes, carbohydrates and hydration. This is because they replace the essential
minerals in the body such as potassium, sodium and magnesium which are released
when the client sweats. They are also a more effective way of replenishing the
body’s energy levels and the dilute sugar solutions are absorbed a lot quicker then
plain water. Hypotonic and isotonic sports drinks should contain 100 – 110mg of
sodium and 38mg of potassium per every 8 oz. in order to replenish the sources
more effectively.
As soon as the client finishes their training run or event, they should consume fluids
and calories which should contain between 100-400kcal. This can be a sports drink
or fruit juice. Achieving this has shown to rapidly stimulate glycogen replacement
levels that were used up in the session. It would also help with recovery and would
enable the client to begin stocking up on stored carbohydrates ready for the next
session or event.
The body uses glycogen and other fat sources as fuel whilst running and the body’s
glycogen storage would begin to deplete. In order to increase these levels, the client
could increase their carbohydrate consumption in their daily meals. The longer the
client runs, the more depleted their glycogen storage would become and if it wasn’t
replenished, it would eventually run out. If this was to occur, the body would
transition to only burn fat. (John Ivy & Robert Portman (2004)

4. Supplement intake / protein shakes
Whole foods would provide the body with a wider variety of vitamins and minerals,
however, protein shakes would supply the essential nutrients to the client’s body.
The University of Lowa claim that protein is vital for tissue and muscle growth,
rebuilding, repair and can also aid in boosting the immune system as intense
exercise can cause it to decrease. Protein can also help the body to recover quicker
from previous training sessions.
When the client is not training, they would require 8 grams of protein per kilogram of
body weight. When the client is undergoing resistance or endurance training, the
amount of protein they would need would increase. If the recommended amount of
protein needed for hard training isn’t consumed, the body will begin to break down
muscle for fuel. When running, it’s important to preserve lean muscle mass, not
break it down for fuel.
The starting intake of protein is 1.2g per kg of body weight and if the client is
recovering quickly, then this would be the ideal amount. If the client wasn’t
recovering well, they would need further protein whilst training up to 1.5g per kg of
body weight.
The amount of protein that is taken can be fluctuated based on the intensity of the
clients training sessions. On harder training days, protein intake can be increased to
1.5g per kg of body weight, whilst easier training sessions or rest days can be
decreased to 1.2g per kg of body weight of protein. The client must keep within a
range of about +/- 10g of total protein that has been suggested for their body weight.
(Akbaraly, T.N., et al (2007)
Research at the American College of Sports Medicine shows that athletes that train
endurance should consume between 1.2 – 1.7 g of protein per kg of body weight a
day. For example a 75kg participant, this equates to between 90-127.5g (360-510
Calories) of protein per day.
Protein can be consumed in a number of different ways and sometimes making a
shake can be time consuming. Protein powder can be mixed in with oatmeal in a
morning for breakfast, or a protein bar can be acquired as a snack. Providing the
body with the correct amount of protein for the type and amount of running the client

5. would be participating in is important, and supplementing is key, as a typical diet
would not have enough protein for a moderate runner. (Tarnopolsky M. (2004)
Diet plate / General advice
As general guidance, starchy foods, fruit and vegetables should be the main source
of meals. The other part of the diet should contain milk, protein and dairy foods.
Foods that are high in sugar or fat should be avoided.
Carbohydrates
A lot of energy that a person consumes comes from carbohydrates and these are
divided into two types. These are complex carbohydrates and simple carbohydrates.
Complex carbs are in starchy foods such as pasta, bread and potatoes. Simple
carbs are in sweet sugary foods.
The guidelines for the amount of carbohydrates that should be consumed is just less
than one third, which should be mostly made up of starchy carbohydrates that is high
in fibre, such as wholegrain cereals, wholemeal bread and brown rice. The client is
advised to stay clear of simple carbohydrates as much as possible as their hydration
needs to cover the amount of sugar needed in the client’s diet. High fibre
carbohydrates such as wholemeal bread and wholegrain cereals usually have lower
glycaemic levels which means they are much healthier than other starches such as
sugary drinks, white bread and snack foods.
Fat
The amount of fat that is consumed is
the main cause of obesity in adults and
children. This is due to fat containing
twice as many calories compared to
carbohydrates or protein per gram.
Saturated fat in foods from animal
sources such as meat and butter, are
more dangerous to the body’s health
than polyunsaturated fats which are
mainly found in vegetable oils.

6. A small amount of fat is essential for a healthy, balanced diet as the body can’t
produce it itself and is a source of fatty acids such as omega 3. Fats enable the body
to take in Vitamins D, E and A. They are fat soluble which means they can only be
taken in with the help of fats. (Jeukendrup A (2011)
Proteins
Protein is found in a large variety of foods including meat, fish, eggs, and plant
sources which include nuts, seeds, pulses such as lentils and chickpeas and some
beans which include kidney beans and canned beans.
The client will need certain amounts of protein in order to stay fit and healthy. Protein
plays a part in ensuring the growth and repair in the body. Certain types of food that
contain high levels of protein are important as they contain a source of iron and
vitamins (B and D).
A lot of people consume too much protein than in necessary and some meats are
also high in fat. Some meat based foods are high in calories as they contain fatty
sauces. My client would choose poultry for their main source of protein, such as
chicken or lean meat. Eggs should be boiled or poached instead of being fried to
make them lower in fat.
Oily fish such as herring, mackerel, fresh tuna, sardines, pilchards, trout, salmon and
swordfish can defend against heart disease. Research shows that fish oil contains
omega 3 fatty acids which can help to reduce damage to the arteries which can
cause heart attacks. The client should eat two portions of fish a day, with one of
these being oily fish. (Tarnopolsky M. (2004)
Dairy
It is important to consume some dairy foods such as milk, cheese and yoghurt as
these provide the body with calcium which gives the client healthy teeth and bones.
Dairy is also a source of protein and provides the body with important vitamins and
minerals.

7. References
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Clark N. Nancy Clark’s Food Guide for Marathoners, 2nd ed. Meyer & Meyer Fachverlag und
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