PHOTO: Swiss-Image fournie par Jungfrau-Marathon
Lisez l'article en anglais:
Every detail counts when it comes to race nutrition!
For the Jungfrau-Marathon a well-trained body and a mentally strong head are undoubtedly necessary if you want to be successful over the distance of 42.2 km with 1830 m altitude. At least as important for the success of the competition is the nutrition strategy. Those who eat and drink too little on the way up risk starvation and a loss of performance - and in the worst case they cannot fully enjoy the beautiful route from Lauterbrunnen to Kleine Scheidegg through the impressive mountain world. The following points should be considered when it comes to nutrition at the Jungfrau-Marathon:
The first 25 km on the Jungfrau-Marathon course only rise slightly and therefore allow a quite fast running speed. However, in order not to suffer a slump on the challenging second section of the course, when it climbs steeply, it is necessary to eat regularly right from the start. The sports drinks from the Swiss sports nutrition company SPONSER®, which are served at the refreshment stands, provide valuable liquid energy and electrolytes. Since they are acid-free and mildly flavoured, they do not strain the stomach and do not acidify even during high exertion. If you don't run at the absolute limit, take a few sips from the start of every meal and strengthen yourself with a bite of banana or sports bar.
At the latest from kilometer 20 it helps to supply highly concentrated energy in the form of LIQUID ENERGY GELS (available from SPONSER® in a salty version as well as sweet with caffeine) in addition to sports drinks. Finally, the Pièce de Résistance is still ahead of you at the Jungfrau-Marathon. In order to complete the challenging metres of altitude without break-ins, it is best to go to any refreshment stand and treat yourself to a bouillon, a salty gel or a bite of the famous Salty&Nuts bar, depending on your individual taste for salt. Many runners swear by cola at the end of each marathon. There's nothing wrong with that as long as you know that you can tolerate the carbonic acid well even under stress.
Nutrition tips in the case of muscle cramps
Anyone who frequently suffers from muscle cramps in competition should generally pay attention to a sufficient intake of fluids and salt. In addition, it is worth having a small MUSCLE RELAX-Shot with you in the running belt. In case of a muscle cramp, the acid-bitter solution, which is reminiscent of vinegar cucumber juice, has a very rapid antispasmodic effect.
» Download Jungfrau-Marathon Race Nutrition
Translated with www.DeepL.com/Translator