In order to participate in a marathon, overcome human limits (30 to 35 kilometers) and complete the 42.195-kilometer full course in the targeted time, you need to prepare and take care of yourself for months in advance with a healthy diet and energy-building regimen so that you can perform at your best in the race. The best nutritional supplements for marathoners include B-complex vitamins, whey protein, BCAAs, vitamins C and E, and beta-carotene, but it's best to consult with a healthcare professional to determine your individual health status, training level, goals, and diet.
Recommended supplements for Marathon Runners (Vitamin B Complex, B6, B12)
Protein and Branched-Chain Amino Acids (BCAAs) Benefits for Muscle Recovery
Caffeine and Its Impact on Marathon Running
Supplement Timing: Pre, During, and Post-Race Strategies
Recommended supplements for Marathon Runners (Vitamin B Complex, B6, B12)
In addition to maintaining a nutritious diet, scientific research shows that athletes can improve their physical and mental performance by taking sports nutrition. Protein supplements, such as whey protein, provide a convenient and affordable way to get a daily dose of quality protein. Energy drinks, which are of interest to long-distance athletes, can also be very useful. Below are some of the nutritional products that marathon runners typically consider.
Electrolyte supplements: Long runs can cause a loss of salt and other electrolytes. Electrolyte supplements can be used to maintain water balance and prevent muscle cramps.
Protein supplements: Protein helps repair and protect your muscles, and you need to consume protein during marathon training because your muscles can get damaged. There are many forms of protein supplements, including whey protein and BCAAs. Consume high-quality protein to minimize muscle damage and promote recovery.
Vitamins and minerals: A balanced supply of vitamins and minerals is important for marathon runners. Your body uses a lot of oxygen while running long distances, so take antioxidants such as vitamins C and E and beta-carotene to reduce oxidative stress. Magnesium is a mineral needed for muscle function and energy production. B-complex vitamins, B6 and B12, are important for energy production and muscle function. You should also take iron without exception, because iron is lost through sweat during extreme training and long training sessions. Especially in summer, when you sweat a lot, you should take iron pills, and in general, women should take iron once a month because they are magical.
Omega-3 fatty acids: Consider fish oils or omega-3 supplements that contain omega-3 fatty acids, which reduce inflammation and aid in muscle recovery.
Caffeine: Caffeine can be useful as an energy booster, improving performance and reducing fatigue. However, excessive consumption can cause side effects, so consider the right amount.
Protein and Branched-Chain Amino Acids (BCAAs) Benefits for Muscle Recovery
Consuming protein and BCAAs for muscle recovery can be beneficial. Protein is one of the main building blocks of muscle and is important for muscle repair and growth. Consuming protein, especially after training, can minimize muscle damage and promote recovery. Protein can be obtained from a variety of foods, and good sources include chicken breast, shrimp, rabbit, fish, tofu, yogurt, pistachios, and green beans.
Protein is made up of 20 amino acids, nine of which are not synthesized by the body and must be obtained from food. These are called essential amino acids. BCAAs are made up of three amino acids: valine, leucine, and isoleucine. They can help with muscle protein synthesis and reduce muscle damage. Taking BCAAs, especially during and after training, can reduce fatigue, increase muscle growth, improve post-workout recovery, and increase focus. However, how effective they are can vary depending on your goals, training level, diet, and other factors, so it's important to consult a nutrition expert or trainer for individualized advice.
Caffeine and Its Impact on Marathon Running
Caffeine has several positive effects on marathon running performance for some runners. Caffeine can help you utilize body fat more effectively. This helps improve sustained energy supply during long-distance races. Caffeine can also stimulate the central nervous system, which can help runners stay more mentally competitive and slow fatigue, and can help some runners manage muscle soreness. This can help alleviate the muscle fatigue that occurs during a marathon.
However, caffeine can work differently for different individuals, so runners should test their caffeine intake and see how they personally react. They should also consider the appropriate timing and amount of caffeine to consume before a marathon. In general, it may be a good idea to consume caffeine 30 minutes to an hour before the start of a marathon. Excessive consumption can cause side effects, so it's a good idea to consult with your doctor or nutritionist.
Supplement Timing: Pre, During, and Post-Race Strategies
The dietary strategy for a marathon is adjusted just before, during, and after the marathon. The dietary strategy for each phase is described below:
Pre-Race Nutrition
In the week or two before the marathon, you can increase your carbohydrate intake to optimize muscle energy stores. Marathons require sustained energy for long periods of time, so carbohydrates are very important. It's important to eat plenty of carbohydrates the day before and on the day of your marathon. Some runners use carbohydrate gels or drinks to provide additional carbohydrates during the race. Eat a combination of healthy carbohydrates and protein for dinner the night before the marathon, with a protein supplement as an option. Eating high-protein foods can lead to dehydration, increased urine output, and fatigue early in the race due to the accumulation of urine and ammonia acid that is not eliminated by the kidneys during exercise. Choose foods that digest quickly and don't try new foods. Stay hydrated by drinking plenty of water the day before and on the day of the marathon.
Race Nutrition
Energy and hydration are important during a marathon. Drink 3-5 sips of water at each water station. Spread your fluid intake throughout the entire race to prevent dehydration. Consume additional carbohydrates during long runs by using carbohydrate gels, sweets, energy bars, etc. These are often available at roadside refueling stations.
Post-Race Nutrition
During the race, runners lose a significant amount of electrolytes, especially salts and calcium in sweat, so you may want to consider an electrolyte replacement drink to replenish the electrolytes and fluids lost during the race within 1-3 hours after the race for a quick recovery. Also, eat a combination of protein and carbohydrates after the race to minimize muscle damage and promote recovery. Chicken breast salad, rice cakes, and protein supplements are good options.
References:
1.The positive effects of caffeine on marathon performance: a review of the literature.
https://m.blog.naver.com/zelkobaray/220476508980
2.marathon online : http://www.marathon.pe.kr
3.Junmahtyup. http://www.run1080.com
4.Efficacy of branched-chain amino acids to relieve muscle pain
https://kr.iherb.com/blog/bcaa-supplements-benefit-muscle-soreness/1717.