The second third – Stay Fueled

by in KNOW-HOW
NA® RACE NUTRITION

STAY FUELED

THE SCIENCE BEHIND
KILOMETRES   15 TO 30

THE SECOND THIRD

STAY FUELED

You have completed the first few kilometres. Your body continues to draw energy from your glycogen stores. Now it is particularly important to consume carbohydrates. This will prevent you from running out of energy.

You can use sports drinks, bars, gels or other foods as a source of carbohydrates. To maintain your pace, you should consume 80-90g of carbohydrates per hour.

Stay Fueled

THE SCIENCE BEHIND

Without a constant supply of carbohydrates, your glycogen stores are depleted to a minimum.

The muscles can then draw their energy almost exclusively from fat. As energy is only obtained slowly from burning fat, you will not be able to maintain your pace.

In addition, the body tries to cover its energy requirements via blood sugar in the short term. This drops as a result and you experience a hunger pang or even a weakness attack..

WHAT YOU SHOULD DO

Continue to drink around 200-250 ml of sports drink every 15-20 minutes. Alternatively, you can consume gels or bars. However, make sure that you drink enough water with gels, bars or other foods. If you opt for bananas, they must be ripe, otherwise the fibre they contain can lead to digestive problems.

ON THE TRACK

Five refreshment stations await you on the second third. At 15.5 km, 18.0 km, 21.9 km, 26.0 km and 29.5 km, you can enjoy the following refreshments 

You can continue to rely on the sports drink and consume approx. 200-250ml per 15 minutes.

Alternatively, you can also get your carbohydrates from the gel, bar or bananas. In these cases, you should consume approx. 500ml of water to optimise your carbohydrate intake.

The FUEL gel and FUEL bar contain around 22.5 g of carbohydrates and are sufficient for around 15 minutes of exercise. Plan accordingly and try to stay fuled.

Please note that gels and sports drinks are not compatible. Therefore, decide on an option and plan accordingly.

NO EXPERIMENTS ON COMPETITION DAY.
TEST OUR PRODUCTS IN PREPARATION.

If you haven’t tested our products yet, now is the time to do so. Optimal marathon nutrition must be tested in advance so that you can perform at your best on race day. You can find all NA® products either in our webshop or at the Zurich Marathon main sponsor Ochsnersport.

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