Pre: Marathon runners handle intensive training and it is essential for them to consume a good amount of carbohydrates to produce energy. energy and adequate amounts of fluids to maintain hydration. Carbohydrates are the fundamental source of vitality for muscle compression, in the form of muscle and liver glycogen, they are also an important fuel for strength and long-term exercise. Eating a meal before a race will maximize the glycogen reserves of the liver and muscles. It is essential to consume something that contains carbohydrates, fluids and is gentle on the stomach. Consuming carbohydrates the day before the race does not determine the increase in speed, but it can delay exhaustion during the race. Say no to plagiarism. Get a tailor-made essay on “Why Violent Video Games Should Not Be Banned”? Get an original essay During: The part of sustenance while running is to help avoid weariness, delay duration and strength, and maintain hydration and electrolyte adjustment. During a marathon, much of the fuel comes from muscle and liver glycogen, which requires a general intake. During a marathon, the average person loses about 0.5 to 1.5 liters of bodily fluids per hour and possibly more due to weather conditions. When training, day runners should consume a decent amount of fluids, enough to change the color of their urine. Maintaining hydration is essential for marathon runners, although they should consider reasonable foods that can be carried on their body or made available at drink stations. In addition to this, they also need to think about few foods that can be eaten on the move. Well, known decisions include sports gels and gaming drinks such as Gatorade and Powerade, although water is the most consistent type of hydration. Sports drinks like Gatorade contain sugar and electrolytes such as sodium and potassium that can replace what we lose during long-term training, especially in humid weather. Electrolytes are minerals that maintain your body's ionic balance. Without forgetting lollipops, sports bars or even vegetarian sandwiches which are excellent alternatives. Post: Once a marathon is completed and the competitor has exhausted all his energy, it is imperative to immediately begin the food recovery process in circumstances where he is required to consume protein to amplify muscle strength..