You sent us a tonne of questions about marathon nutrition. We put them to the experts at Science in Sport—here’s what you need to know ⬇️
❓Is there a max amount of caffeine I can have on race day (including my morning coffee)?
Caffeine can be a great tool to pick you up mid-race but you should aim to stay under 300–400mg in total. Remember to check your gels (e.g. SiS GO Energy Cola Gel = 75mg), and don’t forget your morning brew counts too! Caffeine kicks in around 30–45 mins after taking it, so time it for when you want that boost ⏱️Oh—and keep drinking, caffeine can be dehydrating!
❓Can cramping at the end of a marathon be linked to fuelling?
Cramp is primarily a result of insufficient conditioning and/or electrolyte intake. Strength work in training and keeping on top of electrolytes during the race can make a big difference!
❓Are gels and water enough? Or do I need solid food too?
Gels are easy to digest and simple to take mid-run—which is why they’re often a go-to. You should try and aim for 60-120g of carbs per hour for over 2+ hours of exercise which is why single source or dual source carbs from easy-to-digest products are popular. But you can definitely mix it up! Try different flavours or even a more solid source of energy like the BETA Fuel Chews. Traditional solid foods? More commonly seen in ultras than marathons, but as always, test in training and do what works for you!
❓How should I fuel post-race for recovery?
Recovery starts as soon as you cross the finish line. Try to consume a mix of carbs + protein within 30–60 mins to replenish your energy stores (glycogen) and repair your muscles. If it was a hot day or you’re a salty sweater then remember to keep your electrolytes topped up even after you finish. Recovery shakes are a great option as is a well-balanced meal. Maybe both if you’ve really emptied the tank!
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