Taper Week

Goals: top off your glycogen stores, stay hydrated, and keep your digestion happy — not to overeat or change your diet drastically.​ Carbohydrate focus: 50 to 55% of total calories from carbs

chris vari running

Day Before

Goals:Stay fueled but not bloated. Stick to familiar, bland foods. Focus on low-fiber, high-carb meals. Avoid heavy, greasy, or spicy foods. Keep caffeine moderate. Hydrate steadily throughout the day​

luke hopkins running

During Marathon

Goals: Stay hydrated, consistent sodium and electrolyte intake, caffine when nessesary 1 scoop G1M 20 G CARBOHYDRATES + 350 MG SODIUM sport 1 scoop G1M sport+ 20 G CARBOHYDRATES + 350 MG SODIUM + 150 MG CAFFINE 4-5 GU Gels 40 MG SODIUM, AMINO ACIDS, 20 MG CAFFINE throughout the race when needed every 5 miles when needed

ian fonz running

Recomended products

  1. G1M sport BPN G1M
  2. G1M sport+ BPN G1M sport+
  3. BPN go Gels BPN go Gels
  4. GU Gels GU gels
  5. Electrolyte mix BPN electrolyte
  6. BPN Recover BPN recover