Marathon nutrition is tricky at the best of times. Now with a few days to go until the the big event the anticipation is probably enormous. Unless you have personalised nutrition support, it’s easy to be swayed by last-minute changes to your plan. Should you? No one is perfect. Especially if it’s your first time doing a marathon. You’ve probably been thinking… Should you be ‘carb-loading’? ‘Going low carb’? ‘Keto’? ‘Supplements??’ Let me give you some last minute marathon clarity… Here’s my ‘Last Minute’ London Marathon advice: 1. Don’t be tempted by FOMO That’s an acronym for Fear Of Missing Out (for those of us born way before 2000…) Crazy as it may sound, I see this all the time. It goes something like this. Someone’s training nicely up to the race, nutrition is going well. Then someone in the running club or local gym or a ‘helpful’ friend suggests something that works ‘amazing’ for their running performance (emphasis on their). The self-doubt starts to kick in… The FOMO takes over… ‘If I don’t try this I might miss out on a edge to improve my time!’ So you try it and guess what? Stomach upset. Race over. Don’t fall prey to FOMO. If your strategy has been working up until now and you have less than a few days to go (which is right now for the London Marathon). Don’t try any different supplements, gels, feeding strategies or different foods. 2. You don’t need a week to carb-load For a race like the Marathon (lasting longer than 90 minutes) my personal recommendation is to increase your carbohydrate stores or ‘carb-load’ before a race, the research that supports this is good to support consistency of pace. But it’s not the 1960s anymore. You definitely don’t need to eat a ton of pasta for a week before the race. This was the old principle during the time. So here’s the plan: ‘Taper’ in the final 3 days before the race (reduce the volume of your training – e.g. do a 30 minute run instead of 60 minutes for your final three […]
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