BY Every runner knows that talent, training, and toughness matter. But sports nutrition specialist Elvia Suryadi reminds us of a crucial truth: even the strongest athlete can fall short if nutrition goes wrong. “Nutrition cannot substitute for raw talent, training, mental preparation or equipment — but bad nutrition can destroy performance.”
With marathon season approaching, we had the chance to attend the recent adidas run and nutrition clinic where Elvia breaks down how smart fuelling can elevate performance from race week to the final kilometre.
Race Week: Build Your Energy Stores Wisely
The purpose of race week nutrition is simple: arrive on the start line with full glycogen stores and optimal hydration. It’s not the time for dieting or experimenting with unfamiliar foods.
In the final 1–3 days before the race, runners should increase carbohydrate intake to about 70% of total daily calories. This strategic “carb-loading” saturates muscles with the fuel needed for long-distance running. But carb-loading doesn’t mean overeating — instead, it’s about choosing the right foods in the right amounts.
Elvia advises reducing fibre in the last days to prevent stomach discomfort and avoiding overly “healthy” high-fibre options. Practical carb sources include pasta, rice, potatoes, porridge, oats, pancakes, muffins, and even simple sugars like honey or jam. Hydration should also be managed carefully: drink steadily, monitor urine colour, and avoid overhydration.
Race Morning: Keep It Light, Familiar, and Carb-Focused
Breakfast on race day should be a light, easily digested meal, providing 1–4 g of carbohydrates per kg of body weight. This top-up helps stabilise blood glucose and delays fatigue.
Good options include white bread with jam, bananas, smoothies, porridge, pancakes, or breakfast cereals—foods that are carb-rich, low in fibre, and comfortable for the stomach. A small amount of protein is acceptable, but fats should be limited.
You can also consider Morinaga Weider in Jelly, a convenient and quick energy source. Each pouch is primarily made of dextrin, which is absorbed faster than the starches found in rice or bread—making it ideal for pre-workout or race fuelling or quick energy boosts. One serving delivers energy equivalent to two bananas (180 kcal) and is perfect for topping up glycogen before exercise or for replacing a meal when you’re short on time. It’s also fat-free, making it a light, fuss-free option for a snack or quick replenishment.
Hydration Strategy
- 4 hours before: 5–7 ml/kg
- With breakfast: 400–500 ml
- 30–60 minutes before: sip water only
- 15 minutes before: 300–400 ml of sports drink or water plus a gel
Starting the race well-hydrated—not bloated—sets the foundation for a smoother run.
During the Marathon: Fuel Consistently, Not Randomly
To maintain steady energy levels and avoid “hitting the wall,” runners should target 30–60 g of carbohydrates per hour. More experienced athletes who’ve practised “training the gut” may handle up to 90 g per hour, especially with mixes of glucose and fructose.
What to Eat on the Course
Gels are the most common choice—fast, predictable, and convenient. Some contain caffeine for an added boost.
Solid foods like pretzels, energy bars, gummies, or dates provide variety but digest more slowly.
Liquid carbs, such as sports drinks or diluted juices, combine hydration and energy. Gatorade (6%), Pocari (5.9%), and Coke (11%) are common examples.
Hydration and Electrolytes: Keep It Balanced
A general guideline for fluid intake is 400–800 ml per hour, depending on sweat rate. Most runners can absorb around 180–210 ml every 15 minutes, making small, frequent sips ideal.
Electrolytes—especially sodium—play a vital role in preventing cramps and maintaining fluid balance. Aim for 300–600 mg of sodium per hour, which often totals 500–1000 mg from drinks, gels, or salt capsules.
Race Day Do’s & Don’ts
Do:
✔ Use only familiar products
✔ Space out nutrition evenly
✔ Take gels or bars with water
✔ Listen to your body and adjust when needed
Don’t:
✘ Try anything new on race day
✘ Mix gels with sports drinks at once
✘ Consume too many carbs in one shot
✘ Ignore early signs of stomach upset or flavour fatigue
Finish Strong With Smart Nutrition
A marathon tests more than fitness—it tests preparation. With thoughtful fuelling, mindful hydration, and a well-practiced plan, runners give themselves the best chance of performing at their peak. As Elvia’s guidance shows, smart nutrition isn’t just support—it’s a performance tool that can carry every athlete confidently from start to finish.
For more information:
Morinaga Weider In Jelly, visit https://www.weider-asia.com/sg/energy.html
adidas Running Club, visithttps://www.facebook.com/groups/728735793963326/
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