Lucozade Sport

Nutrition & Hydration – The Facts

Running a marathon is a challenge, but if you put in the hard work now it will ensure that race day is memorable for all the right reasons. Whether you are a sub 3:00 speedster or a marathon first timer, as experts in sports nutrition and hydration, we know that preparation is everything.


Carbohydrate provides the majority of energy during training and on race day. It is therefore really important to make sure carbohydrate is topped up before race day.

  • Including carbohydrate in your meal and opting for carbohydrate-rich snacks before training and race day, will ensure your body has adequate fuel to perform at its best. Porridge, toast, cereal, bagels and fruit juice are all excellent choices.
  • Lucozade Sport contains glucose which is a convenient source of carbohydrate, which will be available on the course on race day.


Becoming familiar with your individual sweat rate during training sessions can help you to manage your fluid needs, helping to maintain hydration and ultimately your performance.

Dehydration greater than 2 % of your body weight may result in a decline in performance, which may have a negative effect on the intensity of your race and training sessions.

  • Drink to thirst - when you are thirsty make sure you drink before and during the race
  • Drink little and often - avoid consuming large volumes of fluid throughout the race
  • Measuring body weight before and after a training session, will give you a guide to how much fluid you lose in sweat (for a given environmental and exercising condition)
  • Lucozade Sport provides carbohydrates and electrolytes to enhance hydration and help maintain performance during prolonged endurance exercise, giving you the fuel to rule 13.1 miles


Recovery starts as soon as you finish a training session or cross the finish line on race day. Good recovery strategies are just as important as the preparation before a race or training session. There are a few simple steps that you can follow to give your body the best possible chance of making the most of this period.

  • Consume a carbohydrate-electrolyte drink in the hours after exercise to rehydrate
  • Consuming carbohydrate (1.0 g /kg) will begin the recovery of carbohydrate stores in the body
  • Protein consumed after exercise is also important. Consuming 20 g of high quality protein, either from meat, fish or dairy is advised
  • Protein will help to support muscle growth and strength. Aim to kick start the recovery process within the first 60 minutes of finishing training or a match

For advice on nutrition, hydration and half marathon training plans head to: