This document provides guidelines for marathon nutrition and hydration. It summarizes changes in recommendations since 1990, including no longer depleting muscle glycogen before races. It provides details on carbohydrate intake during training weeks and the days leading up to a marathon. Guidelines are given for meals 2-3 hours before a race, as well as fluid and calorie intake during and after a marathon. Intake of carbohydrates and electrolytes during a race is emphasized.

1. MARATHON NUTRITION
&
HYDRATION
REGINE DU PLESSIS
RD SA
DIETICIAN

2. CHANGES SINCE 1990
1990 2016
Principle Deplete muscles of glucose and re-load No depletion of muscle glycogen
necessary
Duration Deplete muscles for 3 days, reload for 3
days before race
Refill muscles for 2 days and
3 hours before of race
Carbohydrate content of diet Depletion phase: 50% of total kJ as
carbohydrates
Re-loading: 70% of kJ as carbohydrates
Begin reducing your training load while
slowly increasing your carb intake.
2 days before race: 85 % carbohydrate
rich meals AFTER taper runs.
Day of race: Day of race: 90% carbohydrates 2 ½ hours
before race. Low fibre. Rapidly digestible
carbs.
2000 kJ – 4200 kJ recommended.
90% carbs for pre-meal on day of race =
around 150 g (equal to 10 slices of bread
) – no milk products allowed and only
low fibre items allowed.
During race Minimum of 10g carbs per hour 30 to 60 g of carbohydrate per hour (360
ml can of Coke supplies 36 g carbs) PLUS
240 ml of water with any food
consumed during the run.
Hydration before /during/ after
during race:
5 minutes before race: 300 ml water -
NO sugary drinks yet.
During race: about 500 ml per hour.
After race: 300 ml per hour until urine
runs clear.
During: Runners should consume
between 150 ml and 360 ml of fluid
every 15 minutes during exercise = 600
ml – 1.5 l per hour.
AFTER: 300 – 720 ml of fluid per each kg
of fluid lost.
Salt: Recommendation was high in those days. Sports beverages should contain 100 mg
to 110 mg of sodium and 38 mg of

3. TRAINING WEEKS LEADING UP TO THE
MARATHON
40KM AND 100 KM
MEN: 12500 KJ
Macro
nutrient
%
contribution
of total
kilojoules
g of macro
nutrient
Carbohydrate
s
64% 476g
Protein 23% 171g
Fat 13% 44g
WOMAN: 8000 KJ
Macro
nutrient
%
contribution
of total
kilojoules
g of macro
nutrient
Carbohydrate
s
54% 257 g
Protein 28% 133 g
Fat 18% 39 g

4. TWO DAYS BEFORE THE MARATHON
40KM AND 100 KM
MEN: 10 000 KJ
Macro
nutrient
%
contribution
of total
kilojoules
g of macro
nutrient
Carbohydrate
s
85% 506 g
Protein 10% 60 g
Fat 5% 14 g
WOMAN: 6000 KJ
Macro
nutrient
%
contribution
of total
kilojoules
g of macro
nutrient
Carbohydrate
s
85% 304 g
Protein 10% 36 g
Fat 5% 8 g

5. THE NIGHT BEFORE THE RACE
Night Before: Don't stuff yourself
Dinner should be relatively small but carb-heavy. Eat on the
early side so you have lots of time to digest.
"You want to wake up race day hungry—not full from the
night before“.
This is not the time to experiment – keep everything the
same as you are accustomed to.

6. LAST MEAL THREE HOURS BEFORE THE
MARATHON
40KM AND 100 KM
MEN: 2500 KJ
Macro
nutrient
In one meal
%
contribution
of total
kilojoules
g of macro
nutrient
Carbohydrate
s
90% 150g
Protein 10% 15g
Fat 0% 0g
WOMAN: 1600 KJ
Macro
nutrient
%
contribution
of total
kilojoules
g of macro
nutrient
Carbohydrate
s
90% 96g
Protein 10% 10g
Fat 0% 0g

7. 2500 kJ meal before the race
Threehours beforetherace
No milk products allowed whatsoeve.r
No coffee ortea unless herbal.
BREAD 4slices (120g) brown bread OR2bagels (60g) OR 2raisin buns (60g) OR4small plain rusks
PORRIDGE OR1½ cups cooked (80g raw) oats/ oat bran/oat meal (USEWATER) OR1½ cups made-up (80g powder) Futurelife porridge (USEWATER)
STARCH OR1½ cups cooked (80g raw) pastaOR 1½ cups (280g) cooked sweet potato OR 1½ cups cooked (240g) brown orwhite rice
AND
PPROTEIN 1boiled egg OR⅓ cup (45g) cooked very lean mince OR1small (55g) finely diced, cooked chicken breast OR teaspoons (25g) meat spread
AND
Veg A ½ cup (100ml) carrot juice, strained
AND
FRUIT
2medium (140g) bananas (ripe) OR⅔ cup strained apple sauce (140g) OR 1⅓ cups (300ml) tomato puree (not spicy) OR1cup (250ml) grape or
apple juice
AND
SUGAR 9teaspoons (30ml) sugar/fructose powder/honey/jam OR1glass (300ml) Coke/Fanta/Sprite
AND
Moderate amounts of any of the following:
Water, herbal tea, decaffeinated tea and -coffee (max. 2 cups), gelatine, fat free cooking sprays, Cocoa powder, food essences, mustard,
vinegar, lemon juice, baking powder, stock cubes, salt (moderation), herbs, vegetable and meat extract,
Copyright Regine Gray RDSA 2016

8. 1600 kJ meal before the race
Three hours before the race
No milk products allowed whatsoever.
No coffee or tea unless herbal.
No spicy or gas-forming foods/ condiments.
BREAD 3slices (90g) brown bread OR 1½ bagels (40g) OR 1½ (40g) raisin buns OR 3small plain rusks
PORRIDGE OR 1 cup cooked (60g raw) oats/ oat bran/oat meal (USE WATER) OR 1cup made-up (60g powder) Futurelife porridge (USE WATER)
STARCH OR 1 cup cooked (60g raw) pasta OR 1 cup (210g) cooked sweet potato OR 1 cup cooked (180g) brown or white rice
AND
PPROTEIN
½ boiled egg OR 1 tablespoon (22 g) cooked very lean mince OR ½ small (22g) finely diced, cooked chicken breast OR 1 teaspoon (22 g) meat
spread
AND
Veg A ½ cup (100ml) carrot juice, strained
AND
FRUIT
1medium (70g) banana (ripe) OR ⅓ cup strained apple sauce (70g) OR ½ mug (150ml) tomato puree (not spicy) OR ½ cup (120ml) grape or
apple juice
AND
SUGAR 6teaspoons (20ml) sugar/fructose powder/honey/jam OR ½ large glass (200ml) Coke/Fanta/Sprite
AND
Moderate amounts of any of the following:
Water, herbal tea, decaffeinated tea and -coffee (max. 2 cups), gelatine, fat free cooking sprays, Cocoa powder, food essences, mustard,
vinegar, lemon juice, baking powder, stock cubes, salt (moderation), herbs, vegetable and meat extract,
Copyright Regine Gray RD SA 2016

9. INTAKE DURING A RACE
• CONTINUOUS ENDURANCE EXERCISE LASTING MORE THAN 45 MINUTES, EATING
DURING EXERCISE IS A MUST.
• SPORTS BARS.
• SPORTS DRINKS.
• ENERGY GELS.
• JELLY BEANS, GUMMY BEARS, BANANAS, AND PRETZELS.
• 30 TO 60 G OF CARBOHYDRATE PER HOUR (360 ML CAN OF COKE SUPPLIES 36
G CARBS) PLUS
• 240 ML OF WATER WITH ANY FOOD CONSUMED DURING THE RUN.
• SPORTS BEVERAGES SHOULD CONTAIN 100 MG TO 110 MG OF SODIUM AND 38
MG OF POTASSIUM PER 250 ML OF SPORTS DRINK.

10. AFTER THE RACE
Runners should consume a real meal within two hours of run completion that contains carbohydrate and
protein in a 3:1 ratio to adequately replenish glycogen stores and rebuild muscles.
They should also consume plenty of liquids until urine is pale yellow or clear.

11. FIND THIS PRESENTATION ON LINKEDIN
• LOOK FOR REGINE DU PLESSIS’S PROFILE IN ORDER TO VIEW THE PRESENTATION
• MAKE A BOOKING DIRECTLY WITH REGINE IN ORDER TO RECEIVE THE FULL DIET
FOLDER AND MEAL PLANS FOR TRAINING, TWO DAYS BEFORE THE RACE AND THE
PRE-RACE MEAL.
• ALL THE BEST FOR YOUR MARATHONS! THINK POSITIVE AND WIN FOR YOURSELF.
• REGINE@REGINE.CO.ZA