Preparing for the Medtronic Twin Cities Marathon requires not just physical training but also a solid nutrition strategy to ensure optimal performance. Here’s a detailed plan to help you make the most of the on-course hydration and fueling options to keep you going strong from start to finish.
Pre-Race Preparation
1. Pre-Race Meal: Consume a balanced meal 3-4 hours before the race. Focus on carbohydrates, moderate protein, and low fat to ensure your glycogen stores are full. Good options include oatmeal with dried fruit, a bagel with peanut butter and banana, or a smoothie with fruit and yogurt.
2. Hydration: Hydrate well the days leading into the race and the morning of the race. Aim to drink 16-20 ounces of water or a sports drink about 2-3 hours before the race starts. This allows enough time for your body to absorb the fluids and for any excess to be excreted.
*** Find Kristy's earlier TCM Blog story on carbohydrate loading here. ***
During the Race
1. Hydration: Every 15 to 20 minutes, hydrate with 3 to 6 ounces of water or a sports drink. Nuun Endurance will be available on course and contains both carbohydrates and electrolytes. Aim to drink 8 to 20+ ounces of fluids per hour, adjusting based on your sweat rate and weather conditions.
2. Electrolytes: Sodium is the most abundant electrolyte lost through sweat and needs to be replaced. Your sodium needs are highly individualized and typically vary from 250 to over 1,000 mg sodium per hour. Nuun Endurance provides 380 mg sodium per 16 oz fluids. You may need to supplement with additional electrolytes through salt tabs, higher sodium gels, chews, or salty foods.
3. Carbohydrates: To sustain energy levels, take in 50 to 90 grams of carbohydrates per hour. Here’s a breakdown of how to achieve this:
Every 30 to 45 minutes:
1 energy gel, or
4-5 energy chews, or
1 serving of jelly beans
Utilize the fuel available on course:
Every 15 minutes, take 3-4 fluid ounces of Nuun Endurance. Sixteen fluid ounces provide 16 grams of carbohydrates.
At mile 17, take Pure Fuel for a quick energy boost essential for the latter stages of the marathon.
Mile 13.1 Pickle Juice: This can help prevent or alleviate muscle cramps due to its high sodium content. Take a small amount if you’re prone to cramping, but avoid overconsumption to prevent stomach issues.
Additional Tips
1. Carry Your Essentials: While the course is well-stocked, it’s wise to carry your preferred gels, chews, foods, and hydration to meet your specific needs and fueling preferences.
By following this fueling and hydration plan, you’ll be well-equipped to tackle the Medtronic Twin Cities Marathon. Remember, every runner’s needs are different, so adjust these guidelines based on your personal experience and preferences.
Good luck!
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)
Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.