First things first, don't miss the RAW Nutrition drop today, Friday, March 8th at 12pm ET! With the launch of the Endurance line including Fuel and other Endurance Performance apparel, it's sure to be one of our biggest drops of the year. We are incredibly proud to announce all products in the Endurance line are Informed Sport certified! Check out this article explaining what that means and why it's so important.


Nutrition Strategies for Long-Distance Runners

Marathons are the ultimate test of endurance, requiring not only physical training but also careful attention to nutrition. The right fueling strategies can make a significant difference in a runner’s performance. Let’s jump into some key nutrition strategies for long-distance runners, focusing on carbohydrates, hydration, pre-race meal planning, in-race nutrition, and post- marathon recovery.

Raw Endurance Athletes Running


Understanding the Role of Carbohydrates in Endurance Running

Carbohydrates are the primary fuel source for endurance activities such as marathon running. They are stored in the muscles and liver as glycogen and are essential for maintaining energy levels during prolonged exercise. Long-distance runners should focus on consuming complex carbohydrates such as whole grains, fruits, and vegetables to ensure a steady release of energy throughout the race.

Hydration Tactics: Balancing Water and Electrolytes

Proper hydration is critical for marathon runners to maintain performance and prevent dehydration. It’s essential to balance water intake with electrolytes to replace those lost through sweat. Electrolyte-rich drinks or supplements can help maintain the body’s fluid and electrolyte balance during the race, reducing the risk of cramping and fatigue.

Pre-Race Meal Planning: What to Eat and When

Raw Endurance Athletes Zooming Past


The pre-race meal is an important component of a runner’s nutrition strategy. It should be rich in carbohydrates, moderate in protein, and low in fat and fiber to facilitate easy digestion. Optimal pre-race meal timing varies among individuals, but a general guideline is to consume the meal 3-4 hours before the race to allow for adequate digestion and minimize the risk of gastrointestinal issues during the run.

In-Race Nutrition: Timing Your Intake for Optimal Performance

During a marathon, maintaining energy levels through proper nutrition is crucial. Many runners use energy gels, chews, or sports drinks to replenish carbohydrates and electrolytes. It's essential to practice with different nutrition products during training to determine which ones work best for you. Additionally, timing and frequency of intake are key factors in avoiding hitting the dreaded wall and maintaining a steady pace throughout the race.

Raw Endurance Athletes Jogging Together


Post-Marathon Recovery: Foods that Speed Up Muscle Repair

After crossing the finish line, the focus shifts to recovery. Consuming a mix of carbohydrates and protein within 30 minutes to an hour post-race can kickstart the muscle repair process. Foods such as bananas, chocolate milk, and yogurt are popular choices due to their balanced ratio of carbohydrates to protein. Including antioxidant-rich foods like berries can also aid in reducing inflammation and promoting recovery.


The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Raw Nutrition is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.

March 08, 2024 — Dominic Kuza

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