Emma Barraclough, the Product Development Manager at For Goodness Shakes, explains how having a well-planned approach to your nutrition will help to give you the confidence that you can tackle the marathon.
The pre-Christmas period is a great time to steadily build a base for marathon training whilst the weather is still reasonably good, and the motivation to get outside as the clocks change helps you to quickly settle into your winter training routine. As well as getting your kit in order you need to think about your training and nutrition schedules too.
Whilst your runs remain relatively short staying well hydrated is the key focus during training, especially if you do some of your sessions indoors on the treadmill. Keeping a bottle of water on your desk at work is a good practice to get into so that you can continually drink all day. Using electrolytes such as For Goodness Shakes Nectar Hydro Tabs (20 tabs) in your bottle during training helps to make sure you maintain a good fluid balance by replacing the key salts lost as you sweat.
As your training load increases your demand for protein will also increase. We continually turn protein over in the body naturally every day, and this turnover increases with increased training volume. As your runs extend in length, you also run the risk of breaking down your lean muscle mass for energy if you end up in a large energy deficit. Taking some high-quality protein immediately after your training runs helps you to avoid this, and provides a pool of amino acids to help rebuild any damaged muscles.
Recovery shakes such as For Goodness Shakes Recovery RTD also contain rapidly digested carbohydrates to help replenish your glycogen stores and key vitamins to help support energy release. A ready to drink shake provides you with a convenient format that tastes great and you can enjoy straight from the fridge or your kit bag within the 30-minute window post-training so that you are ready to go again in your next session.