At the Porto Marathon, nutrition is not a detail: it's part of the performance. This guide presents a practical plan for carbohydrates, hydration, and caffeine throughout the 42 km, with timing per kilometre and recommendations for the 2–3 days before. It includes simple rules to avoid hitting the wall, manage your stomach, and reach 35 km still...

Nutrition can also be trained: for workouts longer than 60 minutes, progressively introduce carbohydrates to prevent energy crashes and maximize performance. Adjust dosage, frequency, and hydration, test gastrointestinal tolerance, and respect absorption capacity (up to 60g/h of glucose + 30g/h of fructose; combined, this can reach 90g/h with a ...

Energy in motion starts with carbohydrates: they are digested and converted into glucose (4.1 kcal/g), which is used to produce ATP – the “currency” that enables muscle contraction. The surplus is stored as glycogen in the liver (maintains blood sugar levels) and in the muscles (local use). Reserves are limited (~2500 kcal) and, during prolonged...