Nutrition
Marathon Glycogen Depletion
Marathon glycogen depletion empties stored carbs mid-race—loading and hourly intake together delay the wall beyond stored glycogen alone.
Marathon glycogen depletion is the gradual emptying of muscle and liver carbohydrate stores after roughly ninety to one hundred twenty minutes of sustained marathon effort—even with loading, stores cannot fuel the entire race without intra carbs. Pacing that is too aggressive accelerates depletion.
Training teaches how much exogenous carbs you can absorb per hour.
Common questions
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Does carb loading prevent mid-marathon depletion?
Loading raises starting stores but does not remove the need for on-course carbs. Most marathoners still need thirty to sixty plus grams per hour depending on tolerance and pace.
Related terms
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