Master Amino Acid Pattern (MAP) Team member Kelly Keene, world class runner on how to stay energized and hydrated during a marathon.
All athletes are aware that their hydration and nutrition plan during a race can be the quickest and simplest way to boost performance. Without proper nutrition, you’ll feel lightheaded, tired, irritable, and headachy. In short, your performance will suffer.
I learned the importance of proper nutrition during a marathon while racing my very first marathon in 1997. I hit the wall at mile 20. It was a hot day in Vermont, and I didn’t ingest enough carbohydrates. My muscles were depleted. I had no energy, my legs felt like 500 pounds and I was dizzy and nauseous. I quickly learned that I needed to replace not only water, but also carbohydrates while running. These carbohydrates help to maintain a normal blood-sugar level, as well as provide a source of energy for my muscles. By attacking the blood-sugar condition before it got too low, I would be able to keep my muscles fueled, feel stronger during the latter stages of a marathon, and also recover much quicker.
I experimented and experimented. Several stomachaches and several bonks later, I found my formula. This formula is simply a guideline for me, and always has to be adjusted for heat and humidity.
I drink a lot throughout my marathon, but I don't overdo it. I am fortunate to have elite aid stations every three miles. So, every 17 minutes, I make sure I take in 7-8 ounces of fluid. I fill these bottles before the event, and make sure each bottle is empty when I toss it aside. This usually equals about 60-65 ounces of fluid for a marathon, half of which is sports drink and half plain water. My drink of choice is Accelerade. The 4:1 ratio helps deliver energy to the muscles during exercise and restocks the energy stores afterwards. I have found that my stomach tolerates it well, and it leaves me feeling satisfied and energized. I especially like the amino acids and protein content that are in Accelerade, and feel it helps me in my post marathon recovery so I can be back on the roads, training again, in just a few days.
My first 2 aid stations (mile 3 and 6) are just water. I do this because I am trying to relax into pace, and I want to make sure those prerace jitters are gone, and my stomach is ready to take in some sugar. After that, I alternate water and Accelerade, with the last 2 stations being Accelerade. Because you never know for sure if you will be able to get all the drinks down, I pin 2 Cliff shots (with caffeine) to my shorts. I have never taken both, but they are there for security. I usually take the gel at the 16-17 mile mark, and always with plenty of water. Within 15 minutes of finishing, I take 7 capsules of MAP to further enhance the speed of my recovery.
I have found this nutrition plan through years of experiments. I have found that it works for me and I stick to it. It is important to note that everyone is different. We all have individual tastes and preferences. Some obvious, but often forgotten tips, are outlined below.
Rules:
1. Don't try anything new.
2. Go through the same schedule and foods that worked for you in training.
3. Be prepared to change your plan if necessary, due to heat, sloshing in stomach, intestinal distress.
4. Continue to replace fluids and electrolytes after the race. Replace every pound lost by drinking at least 2 cups of fluid.
5. Plan on your event. Different race distances require different nutrition strategies.
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Through all the training and intense racing, I managed to stay healthy, fit, and strong — all things I can attribute to the MAP and BodyHealth Complete."