Pre: Marathon runners handle intense training and it is essential for them to consume a decent amount of carbohydrates for energy and an adequate amount of fluids to stay hydrated. Carbohydrates are the fundamental source of vitality for muscle compression reserved as muscle and liver glycogen, it is also an impressive fuel for high and long-term strength exercise. Eating a meal before a race will allow you to fully replenish the glycogen reserves of your liver and muscles. It is essential to consume something that contains carbohydrates, liquids and is easy for the stomach to process. Consuming carbohydrates the night before the race does not increase speed, but may delay exhaustion during the race. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay During: The part of sustenance during the race is to help avoid fatigue, delay endurance and strength, and maintain hydration and electrolyte regulation. During the marathon, much of the fuel comes from muscle and liver glycogen, which requires general replenishment. During a marathon, the average person loses approximately 0.5-1.5 liters of body fluids per hour and perhaps more due to weather conditions. During a workout, daily runners are expected to consume a fair amount of fluids enough to change the color of their urine. Maintaining hydration is crucial for marathon runners, although they should consider sensible foods that can be carried on their body or made available at fuel stations. Beyond that, they should also consider little nutrition that can be consumed on the go. Well, known decisions include sports gels and game drinks like Gatorade and Powerade despite water being the most consistent type of hydration. Sports drinks like Gatorade are made up of sugar and electrolytes like sodium and potassium that can benefit from what we lose during long-term training, particularly during humid weather. Electrolytes are minerals that maintain the body's ionic regulation. Not to mention lollipops, sports bars or even vegemite sandwiches are great alternatives. Post: Once a marathon is completed and the competitor has exhausted all their energy, it is imperative to immediately begin the sustenance recovery process, as they are required to consume protein to amplify muscle strength.