Running +3h (42km)
This page guides runners through nutritional best practices based to your needs for a 42km run.
Before
2 - 3 days Before
In the final 2-3 days before your competition, increase your carbohydrate intake to 8–10g of carbohydrates per kilogram of body weight per day.
Add extra carbohydrates to your meals by including an additional slice of bread, an extra sandwich, or a serving of pasta or rice, and choose sweet spreads for your bread.
Also, include three carbohydrate-rich snacks, such as the Carbo-Gy or the Natural Oat Sport Bar.
In addition, it’s important to pay attention to prehydration. In the days leading up to your race, aim to drink at least 2 liters of fluids per day.
3 - 4 hours Before
For the meal before this running effort, aim for a carbohydrate intake of 2–4g per kilogram of body weight.
Choose a carbohydrate-rich meal that is low in fiber and fat, such as white rice, pasta, white bread, pancakes, or cornflakes. If needed, reduce the portion size of your meal by adding a liquid carbohydrate source, such as the Carbo-Gy.
Optimize your hydration in the last hours before by taking one low-calorie salt tablet, such as the Sport Hydro Tab, in 500 ml of water. This tablet helps maintain your fluid balance.
5 - 10 min before
5-10 minutes before the start of this 42km run, you can take an additional carbohydrate intake in the form of an Energy Gel.
Avoid carbohydrate intake 10–60 minutes before the start of exercise.
During
During this 42km run, aim for a carbohydrate intake of 60–90g per hour.You can achieve this by taking an Energy Gel Isotonic Drink and 125-250ml Isotonic every 5 km.
If drinking during the run isn’t really possible, it’s important to pay extra attention to prehydration in the hours and days before the run.
OPTIONAL:
Use an Energy Gel + Caffeine at 15km and 30km for an extra boost.
OR
Use the PRO LINE Energy Gels to reduce the intakes during the marathon by taking this gel every 7,5km instead of every 5 km.
OR
Use the Sport Hydro Tab to replenish your minerals, especially if you are a salty sweater or lose a lot of fluids.
each 5km
After
Take a PRO LINE Recovery Shake within half an hour after the run.
Rehydration: consume 1.5 times your body weight lost in fluids to replace both the lost electrolytes and the lost fluids.
2–3 hours after consuming the PRO LINE Recovery Shake: choose a recovery meal high in carbohydrates and proteins, for example fish or meat with pasta, rice, or potatoes and vegetables.
Right after running
Daily
Below you’ll find an overview of three important supplements that runners can use to prepare for a running challenge.
