Fueling For a Marathon: During the Race

Keep your legs moving with this pre-race meal plan


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Don’t stop fueling. Your body wants simple sugar, and about 250 calories worth of it an hour. For most people, taking it in small doses, like a Shot Blok, or part of a gel, works best. If you’re not in to processed energy foods, candy, dried fruit, or small snacks like PB+J can substitute. It’s wise to test what works best for you on long runs before your race.

Drink throughout to help yourself digest, and don’t forget to recover, refuel and rehydrate after the race, too. A popular 2007 study from the University of Granada in Spain found that beer (as long as you’re drinking water as well) can be a good recovery beverage—so long as you’re not planning on running another race shortly thereafter.