by Maximilian Gierl
by Maximilian Gierl
To make your start in Switzerland’s most scenic marathon a truly rewarding experience, it is essential to give careful thought to your nutrition—not only on race day, but also in the days leading up to it. Few things are more frustrating than seeing your personal best slip away due to stomach discomfort, muscle cramps or a sudden drop in energy. With the right preparation, you can approach marathon Sunday not only with confidence, but also with the strength and clarity needed to stay focused from the first stride to the final sprint.
To make your start in Switzerland’s most scenic marathon a truly rewarding experience, it is essential to give careful thought to your nutrition—not only on race day, but also in the days leading up to it. Few things are more frustrating than seeing your personal best slip away due to stomach discomfort, muscle cramps or a sudden drop in energy. With the right preparation, you can approach marathon Sunday not only with confidence, but also with the strength and clarity needed to stay focused from the first stride to the final sprint.
The closer the race gets, the more important your carbohydrate intake becomes. This is because carbohydrates are the main source of energy in a marathon. If your body's reserves run low during a long competition, your running speed will slow down and you may «hit the wall». To avoid this, it is vital to maximise your glycogen stores before the competition. Research indicates that one to two days of focused carbohydrate loading is the most effective strategy. Alongside a generally carbohydrate-rich nutrition, we recommend using the specially formulated Carbo Loader on the day before the race. This concentrated drink is designed to boost glycogen levels efficiently, without relying on large portions of pasta, risotto or potatoes that may leave you feeling bloated or sluggish. Free from free fructose, it supports optimal energy storage while keeping your digestive system comfortable and race-ready.
The closer the race gets, the more important your carbohydrate intake becomes. This is because carbohydrates are the main source of energy in a marathon. If your body's reserves run low during a long competition, your running speed will slow down and you may «hit the wall». To avoid this, it is vital to maximise your glycogen stores before the competition. Research indicates that one to two days of focused carbohydrate loading is the most effective strategy. Alongside a generally carbohydrate-rich nutrition, we recommend using the specially formulated Carbo Loader on the day before the race. This concentrated drink is designed to boost glycogen levels efficiently, without relying on large portions of pasta, risotto or potatoes that may leave you feeling bloated or sluggish. Free from free fructose, it supports optimal energy storage while keeping your digestive system comfortable and race-ready.
Your final meal before the race should ideally be consumed around three to four hours prior to the starting signal. It is important that this meal is familiar to you, easy to digest, and composed primarily of carbohydrates. Foods such as white bread, rice cakes, muesli with jam or honey are suitable choices. It is best to avoid fresh fruit and fruit juices at this stage, as their high fibre content may cause digestive discomfort during the race.
In the last one to two hours before the start, regular fluid intake is essential: around 300 to 500 millilitres is recommended. Rather than drinking plain water, opt for fluids that contain electrolytes, such as Electrolytes, to support hydration and mineral balance. Just before you head to the starting line, a small snack can help top up your energy levels. A bite of a bar, half a banana, a light biscuit or a generous sip of Liquid Energy Gel with a little water can ensure you are well-fuelled and ready to run strong from the very first step.
Your final meal before the race should ideally be consumed around three to four hours prior to the starting signal. It is important that this meal is familiar to you, easy to digest, and composed primarily of carbohydrates. Foods such as white bread, rice cakes, muesli with jam or honey are suitable choices. It is best to avoid fresh fruit and fruit juices at this stage, as their high fibre content may cause digestive discomfort during the race.
In the last one to two hours before the start, regular fluid intake is essential: around 300 to 500 millilitres is recommended. Rather than drinking plain water, opt for fluids that contain electrolytes, such as Electrolytes, to support hydration and mineral balance. Just before you head to the starting line, a small snack can help top up your energy levels. A bite of a bar, half a banana, a light biscuit or a generous sip of Liquid Energy Gel with a little water can ensure you are well-fuelled and ready to run strong from the very first step.
In almost all endurance sports, carbohydrates serve as the body’s principal source of energy. However, the capacity to absorb them during physical exertion is physiologically limited. As a general guideline, aim to consume between 60 to 80 grams of carbohydrates per hour, or approximately one gram per kilogram of body weight per hour. Whether you choose sports drinks, gels, gums or bars, the form of intake is less important than ensuring the products and quantities have been thoroughly tested during training under race-like conditions. To avoid bloating, digestive discomfort, cramps or the dreaded «hammer man», it is advisable to maintain regular intake intervals of 15 to 20 minutes. From the very start of the race, fluid intake is equally crucial: between 400 and 800 millilitres per hour is recommended. Ideally, this should not be plain water, but drinks that contain electrolytes, such as Competition, Carbo Fuel or Ultra Competition. These provide not only carbohydrates and fluids, but also essential electrolytes that help prevent dehydration and support optimal muscle function throughout the race.
In almost all endurance sports, carbohydrates serve as the body’s principal source of energy. However, the capacity to absorb them during physical exertion is physiologically limited. As a general guideline, aim to consume between 60 to 80 grams of carbohydrates per hour, or approximately one gram per kilogram of body weight per hour. Whether you choose sports drinks, gels, gums or bars, the form of intake is less important than ensuring the products and quantities have been thoroughly tested during training under race-like conditions. To avoid bloating, digestive discomfort, cramps or the dreaded «hammer man», it is advisable to maintain regular intake intervals of 15 to 20 minutes. From the very start of the race, fluid intake is equally crucial: between 400 and 800 millilitres per hour is recommended. Ideally, this should not be plain water, but drinks that contain electrolytes, such as Competition, Carbo Fuel or Ultra Competition. These provide not only carbohydrates and fluids, but also essential electrolytes that help prevent dehydration and support optimal muscle function throughout the race.
The official refreshment plan for the SwissCityMarathon - Lucerne outlines exactly which drinks and nutritional products will be available along the route. These include the mild, acid-free sports drink Competiton Orange, the popular and slightly salty High Energy Bar Salty+Nuts, the caffeinated Liquid Energy Plus gels, and the innovative Carbo Hydrogel Neutral, which can be consumed without additional water. To ensure your body responds well under race conditions, it is strongly recommended that you test these products during training. Familiarity with their taste, texture and digestibility can make a significant difference to your performance and comfort on race day. As a participant, you can benefit from a 25% discount on all the products offered along the course when shopping at www.sponser.ch. Simply enter the voucher code «scml-2025»at checkout to receive the discount. You are free to choose the flavours and quantities that suit your needs. Please note that the code is valid until 31 October 2025.
The official refreshment plan for the SwissCityMarathon - Lucerne outlines exactly which drinks and nutritional products will be available along the route. These include the mild, acid-free sports drink Competiton Orange, the popular and slightly salty High Energy Bar Salty+Nuts, the caffeinated Liquid Energy Plus gels, and the innovative Carbo Hydrogel Neutral, which can be consumed without additional water. To ensure your body responds well under race conditions, it is strongly recommended that you test these products during training. Familiarity with their taste, texture and digestibility can make a significant difference to your performance and comfort on race day. As a participant, you can benefit from a 25% discount on all the products offered along the course when shopping at www.sponser.ch. Simply enter the voucher code «scml-2025»at checkout to receive the discount. You are free to choose the flavours and quantities that suit your needs. Please note that the code is valid until 31 October 2025.
From 2025 onwards, the SwissCityMarathon - Lucerne will feature an attractive one-lap course that begins on the picturesque lake promenade in Lucerne, continues to Alpnachstad, and returns to the finish line at the Swiss Museum of Transport. For participants, this means extended stretches along the stunning shores of Lake Lucerne, offering uninterrupted views of the surrounding mountain ranges and a truly inspiring running experience. The redesigned route also includes fewer inclines, which helps reduce the risk of sudden drops in performance and muscle cramps.
From 2025 onwards, the SwissCityMarathon - Lucerne will feature an attractive one-lap course that begins on the picturesque lake promenade in Lucerne, continues to Alpnachstad, and returns to the finish line at the Swiss Museum of Transport. For participants, this means extended stretches along the stunning shores of Lake Lucerne, offering uninterrupted views of the surrounding mountain ranges and a truly inspiring running experience. The redesigned route also includes fewer inclines, which helps reduce the risk of sudden drops in performance and muscle cramps.
Between kilometres 32 and 39, many runners face their most mentally demanding phase of the race. It is during this stretch that you hit the wall. Anticipating this low point can make a real difference to your performance. To help counter fatigue and maintain focus, consider taking a Liquid Energy Plus gel with caffeine at each refreshment station along this section. Caffeine has been shown to reduce the perception of pain and provide a noticeable boost in alertness and energy; just when you need it most.
Between kilometres 32 and 39, many runners face their most mentally demanding phase of the race. It is during this stretch that you hit the wall. Anticipating this low point can make a real difference to your performance. To help counter fatigue and maintain focus, consider taking a Liquid Energy Plus gel with caffeine at each refreshment station along this section. Caffeine has been shown to reduce the perception of pain and provide a noticeable boost in alertness and energy; just when you need it most.
If you are prone to muscle cramps – either as the race progresses or in general – it is worth considering Muscle Relax Shot as a preventative measure or remedy. This sour, spicy drink with a pickle-like flavour activates neurosensory receptors and helps to restore normal muscle function when cramps begin to set in. Please note that Muscle Relax is not available at the official refreshment stations along the course. To ensure you have it when needed, it is advisable to purchase a portion in advance at the SPONSER stand during the Expo at the Hotel Schweizerhof Lucerne and carry it with you in your running belt.
If you are prone to muscle cramps – either as the race progresses or in general – it is worth considering Muscle Relax Shot as a preventative measure or remedy. This sour, spicy drink with a pickle-like flavour activates neurosensory receptors and helps to restore normal muscle function when cramps begin to set in. Please note that Muscle Relax is not available at the official refreshment stations along the course. To ensure you have it when needed, it is advisable to purchase a portion in advance at the SPONSER stand during the Expo at the Hotel Schweizerhof Lucerne and carry it with you in your running belt.
