Minute 1: The fueling science behind the first sub-two-hour marathon

For decades, the sub-two-hour marathon has sat just out of reach, but Sabastian Sawe did the impossible last Sunday. He finally grasped the brass ring by completing the London Marathon in 1:59:30, and his nutrition strategy is one factor that may have moved the needle.

According to "How Sabastian Sawe Fueled His Sub-Two-Hour Marathon London," the Kenyan athlete worked with sports nutrition company Maurten to absorb 115 grams of carbohydrates per hour. That figure sits well above the standard 60 to 90 grams typically recommended for marathoners, highlighting the importance of his gut training preparation.

If you want to replicate this approach while avoiding gastrointestinal issues, "How to Train Your Gut for High Carbohydrate Intake" suggests dedicating one day a week to practicing your race-day nutrition - starting with a manageable baseline like 30 grams per hour and gradually increasing by 10 grams weekly over a six to ten week period. Beyond heavy carbohydrate loads, Sawe also utilized the Maurten Bicarb System before the starting gun. As we noted in Minute 1 of this best-of-the-month issue, sodium bicarbonate may help maintain lower acidity levels in your muscles by buffering excess hydrogen. Consuming raw baking soda usually invites severe bloating, so specialized supplements are designed to bypass those stomach issues while delivering the performance benefits.

Source:
Six Minute Mile Newsletter