I was wondering if you could help me. I am training for a marathon and for my long runs was wondering whay I should drink/eat to sustain myself and what I should use while running the marathon?
cool your doing a marathon that's the oral rehydration salt recipe my doc had me on while ill - the recipe:
1 liter water
1 teaspoon salt
8 teaspoons sugar
juice of 2 lemons
hi thanks for the recipe..i only just saw it..but my marathon isnt until october. its just in time i saw it too..as ive been wondering about my long runs lately and dont want to resort to commercial drinks..so thanks..i guess ill have to experiment with how much ill need for me?
anyway that recipe is really helpful..its hard to decide when all the info on running has sports drinks and gels...
Of course you will need lots of carbs after the race, and protein as well.
Before the race you need to bulk up on glycogen, naturally, and that takes time, as only the extra carbs are stored as glycogen.
A few days before the race you need to try to establish 'how strong you feel'. when you flex your muscles, do they feel very powerful and filled with energy?
If not so much so, they need some additional glycogen, so that you need to take in extra carbs throughout the day. Not in big meals but a constant flow of a little extra carbs.