IMPORTANT WITH FILLING

During large endurance tests, it is important to supply the body with sufficient fluid, energy and salts to perform to the maximum. There are large individual differences in how much carbohydrate you use during a half marathon / marathon. This depends on the intensity, temperature, condition level and carbohydrate stores in the body. A well-trained person has larger carbohydrate stores (glycogen) than an untrained person. At moderate intensity, stocks last for a few hours. At higher intensities, the bearings last much shorter. Therefore, it is important to replenish with fast energy during the race.

IN THE DAYS BEFORE THE OSLO MARATHON

Ensure adequate intake of carbohydrates in addition to protein from, for example, fish, lean meat and dairy products. Good carbohydrate sources are wholemeal pasta, wholemeal bread, wholemeal rice, potatoes, and fruit / vegetables. About 10 grams of carbohydrates per kg of body weight can be a good guide to increase glycogen stores in the muscles. Avoid hard-to-digest foods high in fat.

ON THE RACE DAY

Before starting

Eat a regular breakfast 2-3 hours before starting. Do not eat or drink anything you have not tried before, and stick to what has worked in advance of previous trainings and competitions. Do not overdo the intake of coffee and tea. Feel free to have a sports drink or eat an energy bar for the last half hour before starting.

Remember to refill regularly!

Avoid drinking only large amounts of water. The body is unable to store all the water, and you risk getting rid of important salts and minerals if you ingest too much. ¼ liters of water per hour for the last 3-4 hours before the race is suitable for most people, if you want to drink in addition to this, this should be a sports drink or other drink that contains salts. At maximum intensity, the body can utilize 60-90 grams of carbohydrates per hour. A Maxim Instant Energy Gel Drink gives you extra replenishment of carbohydrates. You can therefore consume 3-4 of these per hour, from the time you need extra refills.

Fluid stations

Maxim Hypotonic Sports Drink, which is mild to the stomach, will be served at the drinking stations. For optimal performance throughout the race, it is important to drink at each drinking station.

Energy Bar and Energy Gel can be bought in the Sports and Health Fair tent!

During the Full and Half Marathon

Do not let it go too long before eating / drinking. Drink sports drinks at every drinking station. Also eat smaller pieces with carbohydrate-rich foods such as a little banana or an Energy Bar as needed - preferably already at the 1st or 2nd drinking station. After about half an hour to an hour during the race, you can take an Instant Energy Gel Drink.

10 for Grete

Have a sports drink that is distributed at the drinking station after approx. 5 km. If you feel the need for more energy, you can also take Instant Energy Gel Drink from Maxim. If you want extra energy before the start, you can also have a Maxim Energy Bar during the last hour towards the start.

FINISHED!

After goal departure

After the end of the meal, we recommend that you ensure an adequate intake of fast carbohydrates and proteins for the best possible recovery as soon as possible. Banana, sports drink, Maxim Recovery Bar, or Maxim Recovery Drink are good options. Remember that it is important to drink well - especially if it is hot. Then eat a well-balanced meal within 2 hours.

Tips for taking gels

• Finished mixed. An ordinary exerciser will benefit as much from a gel drink / gel as a top athlete. Maxim Instant Energy Gel Drink is completely mixed, and can be consumed easily without water / other drink.
• Sensitive stomach. If you have a particularly sensitive stomach, you may want to take smaller amounts of gel in each round, try with ¼-½ pk at a time every 20 minutes after starting to take.
• Ratio 2: 1 - Maltodextrin: fructose. Maxim has improved its gels by now containing more carbohydrate sources that increase absorption. The new and unique ratio 2: 1 - Maltodextrin: fructose is gentle on the stomach, and gives a thinner and less sticky consistency.

Visit our stand at the Sports and Health Fair or www.maximsport.no for more information. Good luck!

Download nutrition tips from Maxim here!