Fueling the Long Run: Before, During and After

The wall isn't mystical. Your body stores roughly 90 minutes of glycogen at marathon effort. Runs beyond that demand a plan.

Before: a carbohydrate-forward meal 2–3 hours out — poha, bananas, toast with honey. Keep fibre and fat modest to protect your stomach.

During: from minute 45 onward, take 30–60 grams of carbohydrate per hour — gels, dates, or a sports drink. Practice this in training; race day is never the first experiment.

After: within 30 minutes, combine 20–25g of protein with carbohydrates. A simple rule our athletes use — refuel before you shower.

Hydration follows the same logic: little, often, and early. In Indian conditions, add electrolytes on anything over an hour.