Nail your marathon fueling and avoid bonking

The Supersapiens Podcast

In this episode, David is here to help us learn about Marathon fueling. How to avoid the bonk and perfect your marathon nutrition plan. Marathon is unique in that it is close to anaerobic threshold - close to the fire without getting burned

3:13 – Community Shoutouts
5:00 – Teaser of upcoming episode
6:00 – Xylon and Dave’s training
7:45 – What happens when you have time off endurance training
10:35 – Episode starts
11:49 – Why is it so hard to get a marathon right?
14:53 – The interaction of psychology and physiology in marathons
18:03 – How do you know what marathon pace is?
21:10 – Should you practice race day fueling in training?
24:43 – Gut training, how do you do it and should you train fasted?
27:45 – What are the goals of fasted running and should you be running long without food?
32.10 – What is the right amount of carbohydrates to take in during a marathon?
34:30 – When should you start carbohydrate loading before a marathon? How much should you eat for carbohydrate loading?
37:50 – Why do marathoners carbohydrate load?
40:30 – What happens when you deplete glycogen stores?
43:30 – What should you eat when you are carbohydrate loading?
46:22 – Why you put on weight when you carbohydrate load
47:10 – Should you drink to thirst or have a schedule?
51:50 – Do most people underfuel for a marathon?
54:49 – Do you fuel differently for different courses?
57:21 – Should you front load your nutrition strategy?
61:25 – Why do people swish and spit carbohydrates?
62:00 – Does caffeine help a marathon? How do you use caffeine in a marathon?
65:05 – Post marathon recovery fueling?

Discussed during the episode:
Gut training blog: https://blog.supersapiens.com/how-do-you-train-your-gut/

Scientific article on pre-exercise eating and fasted training: https://pubmed.ncbi.nlm.nih.gov/33198277/

Blog with what Dave ate pre-marathon for Boston: https://blog.supersapiens.com/running-boston-marathon/Book Dave mentioned (Endure by Alex Hutchinson) https://www.amazon.co.uk/Endure-Curiously-Elastic-Limits-Performance/dp/0008277060

Book Dave mentioned on over drinking
https://www.amazon.co.uk/Waterlogged-Serious-Problem-Overhydration-Endurance/dp/145042497X