Cách prep dinh dưỡng cho marathon Gen Z VN 2026 — 4 tuần fueling plan

TL;DR — 4 tuần plan

Tuần	Focus
Tuần 4	Standard balanced diet
Tuần 3	Add carb gradual
Tuần 2	Test race day breakfast
Tuần 1	Carbo-load 3 ngày trước

Marathon fuel science

Glycogen store:

Liver: ~100g glycogen
Muscle: ~400g glycogen
Total: ~2000 cal stored

Marathon expenditure:

60kg runner 4h marathon: ~2500-2800 cal
Glycogen deplete ~30km point
"Wall" = glycogen depletion

→ Strategy: top up + replenish during.

Tuần 4 — Standard nutrition

Macro split (training phase):

Protein: 1.2-1.4g/kg (60kg = 72-84g)
Carb: 5-7g/kg (60kg = 300-420g)
Fat: 0.8-1g/kg (60kg = 48-60g)

Daily intake example (60kg, 2500 cal):

Sáng:

Yến mạch + chuối + 2 trứng + sữa hạnh nhân (~600 cal)

Trưa:

Ức gà 150g + brown rice 100g + rau xanh (~500 cal)

Snack:

Greek yogurt + berries + handful almond (~250 cal)

Tối:

Cá hồi 150g + sweet potato 200g + broccoli (~600 cal)

Pre-bed:

Cottage cheese small (~150 cal)

Hydration: 2.5-3L water/day.

Tuần 3 — Add carb gradual

Increase carb to 6-7g/kg:

Add 1 cup brown rice daily
Pasta dinner 2 lần/tuần
Sweet potato post-workout

Run nutrition:

Long run 25km+: take energy gel test
Different brands GU, Maurten, SiS, Powerade

Hydration tracking:

Bình Nước Thể Thao Kita Active 500ml

90.000 ₫

aeon90.000 ₫

700ml bottle daily — track total intake.

Tuần 2 — Test race day breakfast

Test these breakfasts (long run days):

Option 1: Classic carb

2 cup oatmeal + chuối + honey
1 toast + peanut butter
Coffee small
~700 cal, 3h trước run

Option 2: Bagel + banana

Plain bagel + banana
Honey + small coffee
~600 cal, 2.5h trước

Option 3: Pancake

3 pancake + maple syrup
Banana
~700 cal, 3h trước

Test rules:

Same time as race start
Same combo
Note GI response (stomach issue)
Adjust portion

Tuần 1 — Carbo-loading 3 ngày

Modified carbo-load:

70% calorie từ carb (vs 50% normal)
Reduce fat + fiber (GI distress prevent)
Same total calorie (don't over-eat)

Sáng:

White rice porridge + banana + honey + tea
Skip nhiều fiber

Trưa:

Pasta + grilled chicken (small portion) + low-fiber veg
Bread

Snack:

Sports drink + banana
Pretzel salty

Tối:

White rice + grilled fish + steamed veg (low fiber)
Bread

Tránh:

Whole grain (constipation)
Bean (gas)
Spicy
Alcohol
New food

Race morning breakfast

3-4h trước start:

600-800 cal
80-100g carb
Low fat + low fiber
Test combo

Example race morning:

1 cup oatmeal + honey + banana
1 slice toast + peanut butter thin
Coffee small (test trước)
500ml water

30 phút trước start:

Sports drink 200ml
Banana small

During race fueling

Energy gel schedule:

Km 8-10: Gel 1 (early — don't wait wall)
Km 16-18: Gel 2
Km 24-26: Gel 3
Km 32-34: Gel 4 + caffeine boost
Km 38: Optional gel 5

Water schedule:

Every aid station 5km
100-200ml each
Alternate water + electrolyte drink

Maurten Gel 100 — premium, no GI issue
GU Energy Gel — classic
SiS Go Gel — isotonic
Honey Stinger — natural

VN brand:

Powerade gel
Pocari Sweat
Probar (limited availability)

Hydration race day

Pre-race:

500ml water 2h trước
200ml 15 phút trước
Don't over-hydrate (hyponatremia risk)

During race:

150-250ml every 20-30 phút
Listen to thirst
Electrolyte mix water

Salt + electrolyte:

Sodium 300-700mg/h
Potassium 100-200mg/h
Magnesium critical

Post-race recovery nutrition

30 phút post-race:

Protein + carb 1:3 ratio
Chocolate milk (classic)
Recovery shake

Within 2h:

Real meal
Protein 30-40g
Carb 80-100g

Day 1-3 post-race:

Anti-inflammatory food (omega-3, berry)
Protein high
Sleep 9-10h
Walk light

Caffeine strategy

Caffeine + endurance:

Improve performance 2-3% (research)
3-6mg/kg bodyweight optimal
60kg = 180-360mg

Sources:

1 cup cà phê: 95mg
Gel caffeinated: 25-100mg
Energy drink: 80-300mg

Race day:

Pre-race: 1 cup cà phê
Mid-race: caffeinated gel km 24
Late race: caffeine boost km 32

GI distress prevention

Common issues:

Stomach cramp
Diarrhea
Nausea

Nguyên nhân:

High fat / fiber pre-race
Lactose intolerance
New food untested
Dehydration
Heat

Prevent:

Same routine days before
Test breakfast 4-6 lần training
Hydrate consistent
Avoid stimulant excess

Lỗi thường gặp

❌ Sai	✅ Đúng
Carbo-load 7 ngày overeat	3 ngày modified
New gel race day	Test all gel training
Skip breakfast race morning	600-800 cal essential
Wait wall to gel	Start km 8-10
Drink only when thirsty	Schedule + listen

Recovery week 1 post-marathon

Days 1-3:

Easy walk 20-30 phút
Anti-inflammatory food
Sleep 9h
Massage / foam roll

Days 4-7:

Light cross-train (swim, bike)
No running
Stretch + yoga

FAQ chi tiết

Có nên uống beer carbo-load không? Beer có carb nhưng dehydrating + GI issue. Skip race week.

Bao nhiêu gel race day? ~1 gel mỗi 30-45 phút sau km 10. 4-5 gel total marathon.

Có nên thử intermittent fasting trước marathon? Không 4 tuần trước race. Glycogen store + fuel essential.

Mua sport gel chính hãng ở đâu? Decathlon, Supersports, GymStore, Shopee Mall.

TL;DR — 4 tuần plan

Tuần	Focus
Tuần 4	Standard balanced diet
Tuần 3	Add carb gradual
Tuần 2	Test race day breakfast
Tuần 1	Carbo-load 3 ngày trước

Marathon fuel science

Glycogen store:

Liver: ~100g glycogen
Muscle: ~400g glycogen
Total: ~2000 cal stored

Marathon expenditure:

60kg runner 4h marathon: ~2500-2800 cal
Glycogen deplete ~30km point
"Wall" = glycogen depletion

→ Strategy: top up + replenish during.

Tuần 4 — Standard nutrition

Macro split (training phase):

Protein: 1.2-1.4g/kg (60kg = 72-84g)
Carb: 5-7g/kg (60kg = 300-420g)
Fat: 0.8-1g/kg (60kg = 48-60g)

Daily intake example (60kg, 2500 cal):

Sáng:

Yến mạch + chuối + 2 trứng + sữa hạnh nhân (~600 cal)

Trưa:

Ức gà 150g + brown rice 100g + rau xanh (~500 cal)

Snack:

Greek yogurt + berries + handful almond (~250 cal)

Tối:

Cá hồi 150g + sweet potato 200g + broccoli (~600 cal)

Pre-bed:

Cottage cheese small (~150 cal)

Hydration: 2.5-3L water/day.

Tuần 3 — Add carb gradual

Increase carb to 6-7g/kg:

Add 1 cup brown rice daily
Pasta dinner 2 lần/tuần
Sweet potato post-workout

Run nutrition:

Long run 25km+: take energy gel test
Different brands GU, Maurten, SiS, Powerade

Hydration tracking:

Bình Nước Thể Thao Kita Active 500ml

90.000 ₫

aeon90.000 ₫

700ml bottle daily — track total intake.

Tuần 2 — Test race day breakfast

Test these breakfasts (long run days):

Option 1: Classic carb

2 cup oatmeal + chuối + honey
1 toast + peanut butter
Coffee small
~700 cal, 3h trước run

Option 2: Bagel + banana

Plain bagel + banana
Honey + small coffee
~600 cal, 2.5h trước

Option 3: Pancake

3 pancake + maple syrup
Banana
~700 cal, 3h trước

Test rules:

Same time as race start
Same combo
Note GI response (stomach issue)
Adjust portion

Tuần 1 — Carbo-loading 3 ngày

Modified carbo-load:

70% calorie từ carb (vs 50% normal)
Reduce fat + fiber (GI distress prevent)
Same total calorie (don't over-eat)

Sáng:

White rice porridge + banana + honey + tea
Skip nhiều fiber

Trưa:

Pasta + grilled chicken (small portion) + low-fiber veg
Bread

Snack:

Sports drink + banana
Pretzel salty

Tối:

White rice + grilled fish + steamed veg (low fiber)
Bread

Tránh:

Whole grain (constipation)
Bean (gas)
Spicy
Alcohol
New food

Race morning breakfast

3-4h trước start:

600-800 cal
80-100g carb
Low fat + low fiber
Test combo

Example race morning:

1 cup oatmeal + honey + banana
1 slice toast + peanut butter thin
Coffee small (test trước)
500ml water

30 phút trước start:

Sports drink 200ml
Banana small

During race fueling

Energy gel schedule:

Km 8-10: Gel 1 (early — don't wait wall)
Km 16-18: Gel 2
Km 24-26: Gel 3
Km 32-34: Gel 4 + caffeine boost
Km 38: Optional gel 5

Water schedule:

Every aid station 5km
100-200ml each
Alternate water + electrolyte drink

Maurten Gel 100 — premium, no GI issue
GU Energy Gel — classic
SiS Go Gel — isotonic
Honey Stinger — natural

VN brand:

Powerade gel
Pocari Sweat
Probar (limited availability)

Hydration race day

Pre-race:

500ml water 2h trước
200ml 15 phút trước
Don't over-hydrate (hyponatremia risk)

During race:

150-250ml every 20-30 phút
Listen to thirst
Electrolyte mix water

Salt + electrolyte:

Sodium 300-700mg/h
Potassium 100-200mg/h
Magnesium critical

Post-race recovery nutrition

30 phút post-race:

Protein + carb 1:3 ratio
Chocolate milk (classic)
Recovery shake

Within 2h:

Real meal
Protein 30-40g
Carb 80-100g

Day 1-3 post-race:

Anti-inflammatory food (omega-3, berry)
Protein high
Sleep 9-10h
Walk light

Caffeine strategy

Caffeine + endurance:

Improve performance 2-3% (research)
3-6mg/kg bodyweight optimal
60kg = 180-360mg

Sources:

1 cup cà phê: 95mg
Gel caffeinated: 25-100mg
Energy drink: 80-300mg

Race day:

Pre-race: 1 cup cà phê
Mid-race: caffeinated gel km 24
Late race: caffeine boost km 32

GI distress prevention

Common issues:

Stomach cramp
Diarrhea
Nausea

Nguyên nhân:

High fat / fiber pre-race
Lactose intolerance
New food untested
Dehydration
Heat

Prevent:

Same routine days before
Test breakfast 4-6 lần training
Hydrate consistent
Avoid stimulant excess

Lỗi thường gặp

❌ Sai	✅ Đúng
Carbo-load 7 ngày overeat	3 ngày modified
New gel race day	Test all gel training
Skip breakfast race morning	600-800 cal essential
Wait wall to gel	Start km 8-10
Drink only when thirsty	Schedule + listen

Recovery week 1 post-marathon

Days 1-3:

Easy walk 20-30 phút
Anti-inflammatory food
Sleep 9h
Massage / foam roll

Days 4-7:

Light cross-train (swim, bike)
No running
Stretch + yoga

FAQ chi tiết

Có nên uống beer carbo-load không? Beer có carb nhưng dehydrating + GI issue. Skip race week.

Bao nhiêu gel race day? ~1 gel mỗi 30-45 phút sau km 10. 4-5 gel total marathon.

Có nên thử intermittent fasting trước marathon? Không 4 tuần trước race. Glycogen store + fuel essential.

Mua sport gel chính hãng ở đâu? Decathlon, Supersports, GymStore, Shopee Mall.

Marathon fuel science

Tuần 4 — Standard nutrition

Macro split (training phase):

Daily intake example (60kg, 2500 cal):

Tuần 3 — Add carb gradual

Increase carb to 6-7g/kg:

Run nutrition:

Hydration tracking:

Tuần 2 — Test race day breakfast

Test these breakfasts (long run days):

Test rules:

Tuần 1 — Carbo-loading 3 ngày

Modified carbo-load:

Day -3, -2, -1 menu sample:

Race morning breakfast

3-4h trước start:

Example race morning:

30 phút trước start:

During race fueling

Energy gel schedule:

Water schedule:

Gel brands recommend:

VN brand:

Hydration race day

Pre-race:

During race:

Salt + electrolyte:

Post-race recovery nutrition

30 phút post-race:

Within 2h:

Day 1-3 post-race:

Caffeine strategy

Caffeine + endurance:

Sources:

Race day:

GI distress prevention

Common issues:

Nguyên nhân:

Prevent:

Lỗi thường gặp

Recovery week 1 post-marathon

Days 1-3:

Days 4-7:

FAQ chi tiết

Marathon fuel science

Tuần 4 — Standard nutrition

Macro split (training phase):

Daily intake example (60kg, 2500 cal):

Tuần 3 — Add carb gradual

Increase carb to 6-7g/kg:

Run nutrition:

Hydration tracking:

Tuần 2 — Test race day breakfast

Test these breakfasts (long run days):

Test rules:

Tuần 1 — Carbo-loading 3 ngày

Modified carbo-load:

Day -3, -2, -1 menu sample:

Race morning breakfast

3-4h trước start:

Example race morning:

30 phút trước start:

During race fueling

Energy gel schedule:

Water schedule:

Gel brands recommend:

VN brand:

Hydration race day

Pre-race:

During race:

Salt + electrolyte:

Post-race recovery nutrition

30 phút post-race:

Within 2h:

Day 1-3 post-race:

Caffeine strategy

Caffeine + endurance:

Sources:

Race day:

GI distress prevention