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A scientifically based nutritional strategy significantly improved marathon times for nonelite runners by over 10 minutes compared to freely chosen diets. This optimized fueling approach did not increase gastrointestinal distress.

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Area of Science:

  • Sports Science
  • Human Performance
  • Exercise Nutrition

Background:

  • Nutritional strategies significantly impact endurance performance.
  • Optimal in-race fueling for nonelite marathon runners remains under-researched.
  • Understanding the relationship between nutrition and gastrointestinal comfort is crucial for runners.

Purpose of the Study:

  • To compare marathon completion times using a scientifically based versus a freely chosen nutritional strategy.
  • To evaluate gastrointestinal symptoms in nonelite runners under different nutritional protocols.

Main Methods:

  • A matched pairs design was employed with 28 nonelite runners.
  • Runners were divided into two groups: freely chosen nutrition and scientifically based nutrition (approx. 0.750 L water, 60 g carbohydrates, 0.06 g sodium, 0.09 g caffeine per hour).
  • Performance and gastrointestinal symptoms were assessed post-marathon.

Main Results:

  • The scientifically based nutrition group completed the marathon 10:55 minutes (4.7%) faster than the freely chosen group (p = .010).
  • No significant difference in gastrointestinal symptoms was observed between the two nutritional strategy groups.
  • The scientifically based strategy involved specific targets for water, carbohydrate (maltodextrin and glucose), sodium, and caffeine intake.

Conclusions:

  • Implementing a scientifically based nutritional strategy enhances marathon performance in nonelite runners.
  • Optimized fueling can lead to faster race times without an increase in gastrointestinal issues.
  • This study provides evidence for structured in-race nutrition for amateur marathoners.