Introduction
Marathon running demands extraordinary endurance - 42.195 kilometres is a serious challenge for your muscles, joints and entire metabolism. The Estonian running community is growing rapidly, with the Tallinn Marathon, SEB Tallinn Marathon and numerous trail marathons attracting thousands of participants each year. Training through Estonia's variable climate - from cold winters to warm summers - places unique demands on an athlete's nutrition.
This guide covers the supplements that help marathon runners train more effectively and recover faster. Always consult a healthcare professional before starting any new supplement.
Unique nutritional demands
Marathon runners burn enormous amounts of energy during training and racing - a single long run can cost 2,000-3,000 kcal. This leads to:
- Increased mineral loss through sweat, especially during longer runs
- Glycogen depletion - the body's carbohydrate stores run out within 90-120 minutes
- Oxidative stress - intense aerobic training increases free radical production
- Iron loss through foot-strike haemolysis, sweating and the gastrointestinal tract
- Vitamin D deficiency - particularly during Estonia's long winters with limited sunlight
Top recommended supplements
Electrolytes
Electrolytes are arguably the most critical supplement for marathon runners. Prolonged sweating depletes sodium, potassium and magnesium. During the warm August conditions of the Tallinn Marathon, sweat losses can be particularly intense.
Practical tip: 300-600 mg of sodium per hour during longer runs. Use electrolyte powders or tablets.
Carbohydrate gels and drinks
During long runs (over 90 minutes), carbohydrate replenishment is essential. Glycogen stores become depleted and your body needs a quick energy source (Jeukendrup, 2011).
Practical tip: 30-60 g of carbohydrates per hour from the 45-minute mark. Practice gel use during training, never on race day for the first time.
Iron
Runners, especially women, are prone to iron deficiency. "Runner's anaemia" occurs from foot-strike haemolysis, sweating and gastrointestinal micro-bleeding. Low iron leads to fatigue and decreased performance.
Practical tip: Have your iron levels (ferritin) checked regularly. Only take iron supplements under medical guidance, as excess iron is harmful.
Magnesium
Magnesium is involved in over 300 enzymatic reactions. For marathon runners, it supports muscle function, energy production and sleep quality. Magnesium citrate and glycinate are well-absorbed forms.
Practical tip: 200-400 mg of magnesium daily, preferably in the evening. This also helps prevent muscle cramps.
Omega-3 fatty acids
Omega-3 fatty acids (EPA and DHA) support recovery by helping manage inflammation after intense training. They also support joint and cardiovascular health - important for long-distance runners.
Practical tip: 1-2 g of combined EPA+DHA daily with food.
Vitamin D
Vitamin D deficiency is widespread in Estonia, especially from October to March. Vitamin D is essential for bone health, immune function and muscle performance. Stress fractures are common among marathon runners, and adequate vitamin D helps in their prevention.
Practical tip: 25-50 micrograms (1,000-2,000 IU) daily from October through April. Ideally, have your levels checked via a blood test.
B vitamins
A B-vitamin complex supports energy metabolism, which is critical for endurance athletes. Adequate B12 and folate levels are important for red blood cell production and oxygen transport.
Practical tip: B-complex supplement in the morning with food.
Sample daily protocol
Morning:
- Vitamin D (25-50 mcg) with a meal containing fat
- B-complex with breakfast
- Omega-3 (1 g) with food
During training (long runs over 90 min):
- Electrolyte drink continuously (300-600 mg Na/h)
- Carbohydrate gel every 30-45 minutes
Evening:
- Magnesium (200-400 mg) before bed
- Omega-3 (1 g) with dinner
What to avoid
- Trying new supplements on race day - test everything during training. Your stomach is sensitive during a marathon, and a new product can cause digestive issues.
- Supplementing iron without blood tests - iron overdose is dangerous. Always have your ferritin levels checked first.
- Forgetting electrolytes during winter training - you still sweat and lose minerals in cold weather, just less than in summer.
- Relying on supplements alone - no supplement replaces proper training and a balanced diet.
Frequently asked questions
Do I need gels during a marathon? For long runs (over 90 minutes), carbohydrate replenishment is important for performance. Gels are convenient, but sports drinks and dried fruits also work.
How much should I drink during a long run? Drink to thirst, not on a fixed schedule. The general recommendation is 400-800 ml per hour, but this depends on weather and individual sweat rate.
Is creatine useful for marathon runners? Creatine primarily benefits short, intense efforts. It is not a priority supplement for marathon runners.
When should I start taking electrolytes before a marathon? Begin using electrolytes during your training period so your body adapts. Adequate hydration the evening before and morning of the race is especially important.
Any special tips for the Tallinn Marathon? The Tallinn Marathon takes place in August, when temperatures can be high. Plan for more electrolytes and fluid than during spring training. Also familiarise yourself with the brands of drinks and gels available at aid stations.
References
- Jeukendrup, A.E. (2011). Nutrition for endurance sports: marathon, triathlon, and road cycling. Journal of Sports Sciences, 29(sup1), S91-S99.
- Peeling, P. et al. (2008). Athletic induced iron deficiency: new insights into the role of inflammation, cytokines and hormones. European Journal of Applied Physiology, 103(4), 381-391.
- Dominguez, R. et al. (2017). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes: a systematic review. Nutrients, 9(1), 43.
- Goldstein, E.R. et al. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 5.
See also:
Browse electrolytes: MaxFit electrolytes →
Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
