Nutritional Strategies for Optimizing Performance in Endurance Sports: A Case Study of Marathon Runners

Abstract

Endurance athletes, particularly marathon runners, face unique nutritional demands to sustain high levels of physical activity over extended periods. This study explores various nutritional strategies for optimizing performance in marathon runners, with a focus on carbohydrate intake, hydration, and micronutrient supplementation. Data were collected from a cohort of 50 marathon runners through dietary assessments, physical performance tests, and self-reported race experiences. The study employed both cross-sectional and longitudinal approaches to evaluate the impact of nutrition on running efficiency, endurance, and recovery. Results revealed that runners consuming high-carbohydrate diets (8-12 g/kg body weight) demonstrated improved endurance, reduced fatigue, and faster recovery compared to those with lower carbohydrate intake. Timing of carbohydrate consumption—particularly during pre-race meals and mid-race fueling—was critical for maintaining optimal glycogen stores and sustaining energy levels. Hydration strategies were also essential, with balanced sodium and electrolyte intake proving beneficial in preventing dehydration and electrolyte imbalances. Additionally, micronutrient supplementation, especially iron and vitamin D, was associated with enhanced oxygen transport and reduced risk of injury. Our findings underscore the importance of individualized nutrition plans tailored to an athlete's body weight, race distance, and environmental conditions. Moreover, the study highlights the role of carbohydrate periodization, protein intake, and proper hydration in improving performance during marathon events. The research identifies key gaps in knowledge, such as the long-term effects of various macronutrient ratios and the need for more personalized nutritional strategies based on genetic and metabolic profiles.