Marathon nutrition and hydration
In addition to the vast amount of pre-race training that is needed, it is also vital that runners ensure that they have a proper hydration and nutrition plan in place.
Most marathon training programmes gradually increase the amount of miles covered, meaning that runners need to adjust their refuelling plan accordingly. This includes taking on board more carbohydrates and making sure they have enough fluid.
For some runners the idea of eating while they are on the go is difficult to grasp but marathons are incredibly demanding and it is very important that runners refuel while they are exercising.
This includes taking on board sufficient carbohydrates, fluid and maintain the right electrolyte balance.
Shotz Energy Gels are a fantastic source of carbohydrates for marathon runners. Each gel provides 35.4g of carbohydrates and is designed to be taken every 30-45 minutes while exercising.
Their simple formula ensures that they are easily digestible the combination of 80% complex carbs and 20% simple carbs ensures a sustained supply of energy.
As well as refuelling the body’s energy stores, runners need to make sure they replace any fluid lost while exercising.
Fluid intake should match the amount lost and it is important to replace important minerals lost through sweat as well as water.
Shotz Electrolyte Tablets provide the right level of hydration and electrolyte replacement to help runners maintain optimum performance.
The sugar-free tablets are easily mixed with water and provide 430mg of sodium along with potassium, magnesium and calcium. This helps to prevent cramping and dehydration during the race.
Shotz Sports Nutrition is designed for athletes who want to take control of their specific nutritional needs.
Developed by athletes, working closely with sports physiologists, food technologists and nutritional scientists, Shotz has been extensively road-tested by endurance athletes and performs even under extreme conditions.
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