Carbohydrates are the body’s preferred fuel during high-intensity activities like the Berlin Marathon. When you consume carbs, they are broken down into glucose, providing immediate energy or stored as glycogen in your muscles and liver. During the marathon, your body will prioritize using these glycogen stores, especially in the race's first half.

Why It Matters: As glycogen stores deplete, your performance may suffer, leading to the dreaded "bonk." To prevent this, it's crucial to employ a solid carbohydrate-loading strategy in the days leading up to the race. Aim to consume 10-12 grams of carbs per kilogram of body weight daily. On race day, especially at higher intensities, consuming 90 grams of carbohydrates per hour is recommended to maintain your energy levels. This can be achieved through a combination of gels and drink mixes that are easy to digest and fast-acting.

Product Recommendation: Our 02 During drink mix offers 45 grams of carbohydrates per serving, formulated to provide a balanced mix that supports sustained energy and minimizes gastrointestinal issues. Pair it with our 02 During Gel to hit that crucial 90-gram-per-hour mark, ensuring you maintain a steady pace throughout the race.

While carbohydrates are vital for high-intensity performance, fats are your body’s go-to fuel for prolonged endurance. Stored as triglycerides, fats provide a slower, more sustained energy release, which becomes increasingly important as your glycogen stores run low during the marathon.

Training Tip: To make the most of your fat stores, incorporate long, slow runs into your training routine. This trains your body to become more efficient at fat metabolism, ensuring that when glycogen levels drop, your body can smoothly transition to using fat as fuel. This is particularly beneficial during the final kilometers of the Berlin Marathon.

Hydration is crucial, not just for maintaining fluid balance but also for facilitating nutrient transport, including carbohydrates, and supporting various physiological processes. Berlin’s weather in September can be unpredictable, with conditions ranging from cool to unexpectedly warm, making it essential to manage your hydration carefully.

Practical Tip: Start hydrating well before race day. On the marathon day, aim to drink according to your thirst and the environmental conditions, ensuring you regularly sip fluids throughout the race. Use the aid stations for water and your prepared electrolyte drinks to maintain optimal hydration levels.

Sodium plays a key role in regulating fluid balance, muscle function, and nerve transmission. As you sweat during the marathon, you lose sodium, which needs to be replaced to prevent muscle cramps and maintain performance.

Race Day Strategy: Consider our 01 Before drink mix before the race, which contains the optimal sodium levels to prime your body for the marathon. During the race, continue with the 02 During drink mix to maintain your sodium levels, helping to avoid cramps and sustain energy, especially in the race's latter stages.

To maximize glycogen stores, begin carb-loading three to four days before the marathon. Aim for 10-12 grams of carbs per kilogram of body weight daily, focusing on low-fiber, high-carb foods to avoid digestive issues.

On race day, a carbohydrate-rich breakfast is crucial. Consume 100-200 grams of carbs about three hours before the start, focusing on easily digestible foods like white bread, honey, and fruit juices to top off your glycogen stores without causing gastrointestinal distress.

Product Tip: Our 01 Before Drink mix is perfect for race morning, providing an additional carbohydrate boost and the right balance of sodium to support early race hydration.

During the Berlin Marathon, maintaining a steady intake of carbohydrates is key to sustaining your energy. Depending on your race pace and intensity, aim to consume 90 grams of carbs per hour, using a combination of gels and drink mixes that you’ve tested during training.

Berlin’s aid stations are well-stocked, but it’s best to rely on your own fuel plan. Use the water and isotonic drinks provided at the stations for hydration, but stick to your pre-planned gels and drink mixes for consistent energy.

Product Tip: Our 02 During gels and drink mixes are specifically designed to be gentle on the stomach and quick to digest, making them ideal for marathon day. Sticking to products you’ve trained with will help you avoid any unpleasant surprises and keep your energy levels stable throughout the race.

The Berlin Marathon 2024 is a prime opportunity to achieve a personal best, but this requires getting your fueling and hydration strategy right. By understanding the critical roles of carbohydrates, fats, hydration, and sodium, and tailoring your approach to Berlin’s unique conditions, you can ensure a strong finish at the Brandenburg Gate.

Product Note: For a seamless marathon experience, consider our range of products, from 01 Before to 02 During gels and drink mixes, designed specifically for endurance athletes. With these tools in your arsenal, you’ll be well-prepared to meet the demands of the Berlin Marathon.

To further assist you, we've developed a comprehensive fuel and hydration guide. If you're interested in getting a personalized intake plan, follow the link below, answer a few questions, and our performance coaches will tailor a plan specifically for you.