The countdown to the London Marathon is on, and as we cheer on our very own Freya, our nutritionist Jemma has some tips to help you keep fuelled and marathon-ready.
Whilst Freya’s been clocking up the training miles, she’s also been paying close attention to her nutrition, because what you eat can make all the difference between hitting a wall and hitting your stride when training for a marathon.
If you’re running the London Marathon too (or any other marathon), our in-house nutritionist, Jemma, has pulled together some top tips to help you fuel up like a pro – from carb-loading before the race to refuelling after you cross that finish line!
1. Carb Load Like a Champ
Two to three days before race day, it’s time to ramp up those carbs! You should aim for 5-7g of carbohydrate per kilogram of body weight per day. There’s no need to eat more food than usual, just swap in more carb-rich options like pasta, rice, oats and bread in place of lower-carb foods.
2. Don’t Try Anything New
Tempted to try that fancy new energy bar or mystery drink? Save it for another time! In the days before the marathon (and on your daily runs), stick to what your body knows to avoid any nasty surprises that could leave you sprinting for the portaloos on Tower Bridge…
3. Hydrate, Hydrate, Hydrate!
Start thinking about hydration before race day. Carry a bottle with you and sip regularly. Your aim is to have pale straw-coloured urine - a good sign you’re well-hydrated. Freya’s been keeping her bottle close throughout the day to stay topped up!
4. Plan Your Pre-Race Day Meals
The day before the race, go big at lunchtime with a hearty, carb-rich meal that’s low in fat and fibre, then keep dinner lighter to help your body digest everything in time. Freya’s top picks are a hearty bowl of white pasta in tomato sauce topped with HECK! Simply Chicken Chipolatas at lunch, and a light dinner like a jacket potato with tuna or a toasted white bagel stacked with HECK! Smoky Sausage Rashers and a fried egg.
5. Know the Route & Fuel Stations
Get familiar with the London Marathon route, especially where the fuel and water stations are. It’ll help you plan what to carry and when to top up your energy. Preparation is key!
6. Eat Breakfast Early
On the big day, make sure you eat 2-4 hours before the race. Keep it light but carb-packed; think bagels with banana and honey, toast and jam or a bowl of jumbo oats with honey. Then top up about an hour before with a high-carb snack like a banana, rice cakes or a slice of malt loaf.
7. Keep Topping Up on the Move
Once you’re off and running, don’t forget to keep fuelling! Start taking on carbs from about 30 minutes in, aiming for 30-60g per hour, and increasing to 90g per hour if needed. Sports drinks, energy gels and bars work great (as long as you’ve tested them out beforehand!). And, for a sweet hit that gets the job done, Freya swears by keeping a few jelly babies handy in her pocket!
8. Refuel & Celebrate in Style
You did it! As soon as you cross the finish line, start replenishing fluids and carbs with a sports drink, smoothie or milkshake. Then it’s on to your well-earned celebratory meal! Aim for 1-1.2g of carbs per kg of body weight, and 30-40g of protein to help your body recover.
And if that post-race meal includes HECK! sausages or burgers? Even better. You’ve smashed it, enjoy every bite!
Freya is lacing up her running shoes for an incredible cause, the Alzheimer’s Society, and we’re sending our very best wishes to her and all the runners taking on the London Marathon this weekend! You’ve put in the hard miles, now it’s time to fuel up, stay strong, and savour every moment of this amazing achievement.
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