Nutrition directly before the competition
Immediately before the competition (48-24 hours), the food supply should be designed so that the energy stores are completely filled up at the beginning of the competition. This is called a so-called noodle party. In the evening before the competition sufficient (2 portions), and about 4 hours before the competition again a small portion of carbohydrate-rich food, such as rice or noodles.
This guarantees an optimally filled carbohydrate store. “Carboloading” (carbohydrate fattening) is a form of diet divided into two stages. In the first phase, you completely avoid carbohydrates.
In addition, one completes an intensive training so that the body’s carbohydrate store is completely emptied. In a second phase, about 3 days before the marathon, the empty stores are completely filled (loading). One hopes that this will lead to an increased accumulation of carbohydrates. This form of nutrition is very controversial, as it often causes illness (colds and stomach ailments)
Nutrition during the competition
Basically, most runners complete the marathon without eating. However, if you plan to do so, you should definitely include this in your training plan to test how your body reacts to it. The additionally taken food is not immediately available as energy, it has to be converted first, therefore one should take food preventively and not sustainably.
The carbohydrates must be taken in the form of simple sugars (dextrose, energy bars, bananas), as these are available as energy much faster than multiple sugars (pasta, muesli, etc.). More important than solid food is the intake of liquids during running to maintain water loss. For this purpose, the organizer usually offers supply stands every 5 km.
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