Adventure & Wildlife Magazine - Vol 1|Issue 5-6| Nov 16 - Jan 17 Vol 1|Issue 5-6| Nov 16 - Jan 17 | Page 33

ADVENTURE & WILDLIFE
Below is a guide on intake of carbohydrates to prepare for a marathon event based on your training load:
Average Daily Training Time
(Running and Other Activities) Daily Carbohydrate Target
30-45 minutes 3-4 g/kg
46-60 minutes 4-5 g/kg
61-75 minutes 5-6 g/kg
76-90 minutes 6-7 g/kg
90 minutes 7-8 g/kg
>120 minutes 8-10 g/kg
Carb-loading phase
Carbohydrate loading is a common strategy used by marathon runners. This allows you to super saturate
carbohydrates into working muscles. Beginners should understand that carb loading is not to make you run
faster but to delay fatigue during an endurance event. Increased glycogen stores fuel your run for longer
when compared to carb restricted or moderate carb diet before the event. This is usually done three days
before the event day after tapering the training load significantly. 1-2 kg weight gain is expected which is
worth carrying to delay fatigue during the run. You can also expect this extra weight to go down after your run.
1.2-1.8g/kg body weight protein is recommended along with carbohydrate for muscle repair and recovery.
Vol 1|Issue 5-6|Nov 16 - Jan 17
33