{"id":6853,"date":"2026-04-07T20:24:30","date_gmt":"2026-04-07T18:24:30","guid":{"rendered":"https:\/\/gdansk-m.gryka.easyisp.pl\/?p=6853"},"modified":"2026-09-04T19:09:37","modified_gmt":"2026-09-04T17:09:37","slug":"strategia-zywieniowa-na-maraton-od-tygodnia-startowego-po-linie-mety","status":"publish","type":"post","link":"https:\/\/www.gdanskmaraton.com\/en\/2026\/04\/07\/strategia-zywieniowa-na-maraton-od-tygodnia-startowego-po-linie-mety\/","title":{"rendered":"Marathon Nutrition Strategy \u2013 From Race Week to the Finish Line"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Competing in the Energa Gda\u0144sk Marathon is not only a test of running form, but also a test of nutritional preparation. The seaside route, changeable weather, and often windy sections make a well-planned eating and hydration strategy crucial.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The last week before the start is the moment when it is worth &quot;closing&quot; the entire multi-week preparations - without experiments, but with full awareness of what and when you eat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Carbo-loading \u2013 how to do it correctly?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is best to start loading carbohydrates 2-3 days before the start.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We recommend:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>7\u201310 g carbohydrates\/kg body weight per day,<\/li>\n\n\n\n<li>limiting fiber and fat in meals,<\/li>\n\n\n\n<li>easily digestible products.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In the context of the start in Gda\u0144sk, this has additional significance - if the weather is slightly cooler, it may &quot;dull&quot; the feeling of fatigue at the beginning of the race, but glycogen reserves will still be crucial in the second part of the distance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Products such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>wheat pasta (e.g. <a href=\"https:\/\/czaniecki.pl\/produkty\/\"><strong>Czaniecki pasta<\/strong><\/a>),<\/li>\n\n\n\n<li>white rice,<\/li>\n\n\n\n<li>wheat bread,<\/li>\n\n\n\n<li>bananas,<\/li>\n\n\n\n<li>rice waffles, honey and jam.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Diet in the starting week<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During the start week, focus on simplicity and consistency in your meals. This isn&#039;t the time to experiment. The meals you prepare should nourish and strengthen you, not weaken you and cause gastrointestinal discomfort.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What else is particularly important before the start in Gda\u0144sk?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regular hydration<\/strong> (This is also important on colder days.) An adult should consume approximately 30-35 ml of water per kilogram of body weight. Athletes should aim for or exceed this upper limit during the pre-competition period, ensuring clear urine. It is recommended to increase fluid intake, for example, by an additional 500-1000 ml throughout the day before the competition.<\/li>\n\n\n\n<li><strong>Electrolyte replenishment<\/strong> such as sodium, potassium, magnesium and calcium.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Avoid:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hard-to-digest products, e.g. fatty, fried foods, legumes or alcohol,<\/li>\n\n\n\n<li>large amounts of fiber,<\/li>\n\n\n\n<li>new dishes and &quot;restaurant tests&quot;.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Breakfast on marathon day<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On marathon day, breakfast should be eaten approximately 2.5\u20133 hours before the start.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When choosing products, follow the rules so that they are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>easily digestible,<\/li>\n\n\n\n<li>high carbohydrate,<\/li>\n\n\n\n<li>well known and tolerated by your body.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In practice, the best solutions are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>wheat rolls with jam and cottage cheese,<\/li>\n\n\n\n<li>sweet white rice with yogurt,<\/li>\n\n\n\n<li>oatmeal with water or milk (if you tolerate it well) with a banana,<\/li>\n\n\n\n<li>toast with honey + skyr.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">15\u201320 minutes before the start, you can take a small portion of carbohydrates, e.g. a carbohydrate gel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nutrition plan for the route<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There will be 11 aid stations along the Energa Gda\u0144sk Marathon route, stocked with water, B-PAC isotonic drinks, bars, and bananas. They&#039;re worth taking advantage of, but I wouldn&#039;t recommend basing your entire strategy solely on them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your base should be:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>your own carbohydrate gels (e.g. <a href=\"https:\/\/b-pac.pl\/produkty-energia\/\"><strong>B-PAC gels<\/strong><\/a>),<\/li>\n\n\n\n<li>proven strategy from training.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For example, we suggest a plan like this:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>eating a gel before the start,<\/li>\n\n\n\n<li>subsequent gels every 30\u201340 minutes,<\/li>\n\n\n\n<li>sipping water at each refreshment point.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">What is important in the context of the time of year in which the Gda\u0144sk Marathon is organized:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Even if the temperature is moderate, you still get dehydrated,<\/li>\n\n\n\n<li>wind can increase the energy cost of running,<\/li>\n\n\n\n<li>It&#039;s easy to &quot;forget&quot; to drink - you have to control it consciously.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Hydration on the route<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With temperatures typical of this time of year and the changeable coastal climate, it is important to remember that the feeling of thirst may seem less, but the body&#039;s needs remain high.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A helpful strategy?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A few sips of liquid at each point,<\/li>\n\n\n\n<li>alternating water and isotonic drink,<\/li>\n\n\n\n<li>Don&#039;t skip any nutritional point even if you &quot;feel good.&quot;.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Post-marathon regeneration<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After crossing the finish line, the body is exhausted, often hypothermic and dehydrated.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The first step should be to replenish fluids and electrolytes as soon as possible. Then, choose easily digestible carbohydrates with a serving of protein, ideally within an hour of finishing your run, for example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>banana + high-protein skyr yogurt,<\/li>\n\n\n\n<li>a recovery drink, e.g. in the form of a shake - a combination of carbohydrates and protein,<\/li>\n\n\n\n<li>a regenerative meal, e.g. pasta or rice with a light sauce, served e.g. in the Finisher Zone.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In the following days:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>increase your protein intake,<\/li>\n\n\n\n<li>take care of vegetables and fruits, e.g. berries, which are rich in antioxidants and accelerate regeneration,<\/li>\n\n\n\n<li>return to normal eating gradually.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The most common mishaps on the day of the start<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When it comes to participating in a marathon, the most common mistakes made by runners are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>underestimating hydration (because &quot;it&#039;s not hot&quot;),<\/li>\n\n\n\n<li>skipping water feeding points,<\/li>\n\n\n\n<li>no own carbohydrate gels during the run,<\/li>\n\n\n\n<li>testing new products from nutritional points,<\/li>\n\n\n\n<li>starting eating too late on the route.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">How to avoid this?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stick to your plan,<\/li>\n\n\n\n<li>use proven products,<\/li>\n\n\n\n<li>Eat and drink before you feel a drop in energy or thirst.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">A marathon nutrition strategy is more than just eating on race day. It&#039;s a process that begins in the week leading up to the race and ends only after full recovery. For a marathon, a conscious approach to hydration, monitoring carbohydrate intake, and testing the entire strategy in advance are particularly important. These elements help avoid a crisis on the course and maximize your fitness on race day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I hope my series of guides has helped you better manage your nutrition during preparation and given you more confidence before the race. Remember that a well-planned strategy is a real boost to your fitness\u2014both in training and on the race course. Thank you for your time together and your trust. I&#039;m keeping my fingers crossed for your participation in the Energa Gda\u0144sk Marathon and wish you the best of luck!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">See you on the route!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><a id=\"_msocom_1\"><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/gdanskmaraton.com\/wp-content\/uploads\/2026\/01\/Messenger_creation_FF70E2AF-1549-47D4-A8CF-07CE3AEED3AE-150x150.jpg\" alt=\"\" class=\"wp-image-6414\" srcset=\"https:\/\/www.gdanskmaraton.com\/wp-content\/uploads\/2026\/01\/Messenger_creation_FF70E2AF-1549-47D4-A8CF-07CE3AEED3AE-150x150.jpg 150w, https:\/\/www.gdanskmaraton.com\/wp-content\/uploads\/2026\/01\/Messenger_creation_FF70E2AF-1549-47D4-A8CF-07CE3AEED3AE-370x370.jpg 370w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Agnieszka Gruszka, Sports dietitian and psychodietician<\/strong><br>For years, she has been combining scientific knowledge with sports practice. In the past, she trained as a regatta sailor, and triathlon was her sporting adventure. Currently, she is active in mountain biking and running. In her work, she provides nutritional support to athletes of various disciplines, including young competitors\u2014including her son Grzesiek, who trains mountain biking.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can find Agnieszka on <a href=\"https:\/\/www.instagram.com\/gruszkanatalerzu\/\">Instagram<\/a> i <a href=\"https:\/\/www.facebook.com\/p\/Gruszka-na-talerzu-100090866912101\/\">Facebook<\/a>.<a id=\"_msocom_1\"><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Competing in the Energa Gda\u0144sk Marathon is not only a test of your running form, but also a test of your nutritional preparation. The seaside route, changeable weather, and often windy sections make a well-planned eating and hydration strategy crucial. The last week\u2026<\/p>","protected":false},"author":990004,"featured_media":6854,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[188],"tags":[],"class_list":["post-6853","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-odzywiania"],"featured_image_src":"https:\/\/www.gdanskmaraton.com\/wp-content\/uploads\/2026\/04\/20260331_165059-scaled.jpg","author_info":{"display_name":"Katarzyna Krupicka","author_link":"https:\/\/www.gdanskmaraton.com\/en\/author\/katarzyna\/"},"_links":{"self":[{"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/posts\/6853","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/users\/990004"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/comments?post=6853"}],"version-history":[{"count":3,"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/posts\/6853\/revisions"}],"predecessor-version":[{"id":6947,"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/posts\/6853\/revisions\/6947"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/media\/6854"}],"wp:attachment":[{"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/media?parent=6853"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/categories?post=6853"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gdanskmaraton.com\/en\/wp-json\/wp\/v2\/tags?post=6853"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}