5 Things You Need to Know About Eating and Drinking During a Marathon

1. Prevent Bonking on Race Day

Most runners can go without eating if they are completing a run in an hour or less, but once you go over that amount of time you should eat something to restock the stores of glycogen in your liver. If you don't restock them you might hit the wall, which is also known as bonking. Basically what this means is that you will run out of the energy you need to complete the race.

2. Eat Power Bars, Bagels and Bananas

The rule of thumb is that for every hour between eating and exercise you should consume 0.5 g of low- to moderate-glycemic carbohydrates per pound of lean body weight. This means that you are a 120 lb. woman with 15 percent body fat, you will want to consume 61 grams of carbohydrates one hour or more before the race. You should also drink 16 to 24 oz. of water or a sports drink an hour before the race to help digest the carbohydrates. Don't eat much fat, protein or fiber before the race or you'll end up searching for a restroom. Power bars, bagels and bananas are good pre-race foods.

3. Set Your Watch Alarm for Drink Breaks

During the race, it is very important to replace the fluids you are losing. Drink 2 to 4 oz. of fluid every 15 minutes. Some people set the timer on their race watch to remind themselves to drink. Sports drinks are good because they also offer electrolytes and carbohydrates. However, because many marathons offer sports drinks throughout the run, it's important to try that particular drink before race day to make sure it agrees with you. You can usually find out which sports drink is offered at the race by checking the sponsors or making a phone call. It's never a good idea to try a new sports drink during a marathon.

4. Replace Lost Carbs

If you are drinking plain water, you'll want to eat 30 to 60 grams of carbohydrate per hour during the marathon. Some runners use gels or sports bars during the race. Don't try anything new; stick with something that you have used successfully during training.

5. Replenish and Rebuild After the Big Race

After the race, it's time to eat some protein to help your body rebuild muscle tissue. Fruits and vegetables are also good because they'll help you to replace vitamins and minerals that your body has lost.