Marathon Performance Fueling
A data-based approach to physiological preparation, from micronutrient saturation to optimal glycogen supercompensation.
Micronutrient Protocol
Reducing systemic inflammation and ensuring enzymatic co-factors are optimized in the final 14-day taper.
"The Streamlined Stack"
- Thorne Basic 2/Day 2 Caps
- Vitamin E (400 IU) 1 Softgel
- Vitamin D3 (2000 IU) 1 Softgel
- MSM (1000mg) 1 Cap
- Thorne Buffered C Powder 1-2 Scoops
Stage 1: Systemic Saturation
Vitamin E
100mg
Target Softgel: 400 IUVitamin D3
100mcg
4000 IU Total DailyVitamin B9
1000mcg
As MethylfolateSulfur (MSM)
1000mg
Target: MSM 1000mg CapVitamin B12
600+mcg
Nerve SupportStage 2: Glycogen Co-Factors
Vitamin C
2000mg
Buffered AscorbateCalcium
500mg
Joint/Bone IntegrityB1 & B5
HighPotency
Carb MetabolismLoading Protocol Notes
Use a Buffered C/Calcium powder for Stage 2. This delivery system hits the 2000mg/500mg targets without increasing pill volume, facilitating easier absorption during the carbohydrate load.
Glycogen Loading Strategy
Target: 10 to 12g of carbohydrates per kg of body weight for optimal muscle saturation.
Calculation: (Lbs / 2.204) × 11g
Key Metrics
- • Rapid Absorption
- • Low Fiber Bypass
- • Glucose Density
- • Gut Comfort
"Salt aids water transport for glycogen storage." — Focus on high-GI starches like hard pretzels to improve efficiency.
| Food Item(100g) | GI | Carbs | Notes |
|---|---|---|---|
| Cornflakes | 93 | 84g | Classic high-velocity glucose source. |
| Rice Krispies Cereal | 82 | 88g | Near-pure starch; negligible fiber. |
| Pretzels (Hard) | 83 | 80g | Salt aids water transport for storage. |
| White Rice (Jasmine) | 89 | 78g | Lowest fiber-to-carb ratio of all grains. |
| Dates (Medjool) | 70+ | 75g | Exceptionally dense; monitor fiber totals. |
| Pop Tarts (Frosted) | 70 | 75g | High glucose density; iconic loading snack. |
| Rice Cakes (Plain) | 85 | 70g | Low volume; easy to eat in volume. |
| White Bagel | 72 | 50g | High density; easy to stack with honey. |
| Gummy Bears | 80 | 45g | Zero fiber; 100% "clean" fuel. |
| Rice Noodles | 70 | 44g | Faster stomach emptying than wheat. |
| French Bread / Baguette | 95 | 42g | Very high GI; classic "race eve" bread. |
| Sherbet / Sorbet | 75 | 35g | Refreshing way to add "liquid" sugar. |
| Baked Russet (No Skin) | 111 | 26g | Highest GI rating; remove skin for fiber. |
| Sports Drinks (Conc.) | 78 | 15g | The ultimate "zero-fiber" carb bypass. |