{"id":4723,"date":"2023-04-16T02:39:43","date_gmt":"2023-04-16T00:39:43","guid":{"rendered":"https:\/\/contentful.lepape.com\/marathon-voedsel\/"},"modified":"2026-02-09T13:09:23","modified_gmt":"2026-02-09T11:09:23","slug":"marathon-food","status":"publish","type":"page","link":"https:\/\/contentful.lepape.com\/nl\/marathon-food\/","title":{"rendered":"Marathon &#8211; Voedsel"},"content":{"rendered":"<section id=\"\" class=\"section vc_custom_1673534547895 vc_custom_1673534547895 vc_custom_1673534547895\"><div class=\"container-fluid\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"banner-text mb-8\" style=\"background-color: #8bce2d;\" x-component=\"BannerText\" x-container=\"false\" x-data='{&quot;background_color&quot;:&quot;#8bce2d&quot;,&quot;image_position&quot;:&quot;right&quot;,&quot;tags&quot;:&quot;H1&quot;,&quot;title&quot;:&quot;Marathon en dieet&quot;,&quot;subtitle&quot;:&quot;&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/05\/alimentation.jpg&quot;,&quot;alt&quot;:&quot;&quot;},&quot;content&quot;:{&quot;text&quot;:&quot;&quot;,&quot;position&quot;:&quot;middle&quot;,&quot;color&quot;:&quot;#000000&quot;},&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;link&quot;:&quot;&quot;,&quot;is_contact_form&quot;:false,&quot;contact_form_type&quot;:null,&quot;class&quot;:&quot;&quot;}}'><div class=\"banner right\">\n\t\t\t        <img decoding=\"async\" src=\"https:\/\/assets.lepape.com\/2023\/05\/alimentation.jpg\" class=\"img-responsive\" alt=\"\"><\/div>\n\t\t\t    <div class=\"wrapper\">\n\t\t\t        <div class=\"wrapper-content container\">\n\t\t\t            <div class=\"row\">\n\t\t\t                <div class=\"col-lg-6 \" >\n\t\t\t                    <div class=\"content middle vc_custom_1752740857864 vc_custom_1752740857864 vc_custom_1752740857863\" style=\"color:#000000;\">\n\t\t\t                    <H1>Marathon en dieet<\/H1><p><b><\/b><\/p><p class=\"content-wrapper\"><\/p><\/div><\/div><\/div><\/div><\/div><\/div><style>.banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a{ color:#000000; border-color:#000000;}\n            .banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a:hover{ background-color:#000000; color:#8bce2d!important; border-color:#000000!important;}\n            .vc_custom_1752740857864{margin-top: 20px !important;margin-bottom: 20px !important;padding-right: 12px !important;padding-left: 12px !important;}\n@media (min-width: 576px) {.vc_custom_1752740857864{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}}\n@media (min-width: 992px) {.vc_custom_1752740857863{margin-right: 80px !important;}}\n<\/style><\/div><\/div><\/div><\/section><style>.vc_custom_1673534547895{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;background-color: #364652 !important;}@media screen and (min-width: 576px) {.vc_custom_1673534547895{background-color: #364652 !important;}}@media screen and (min-width: 992px) {.vc_custom_1673534547895{background-color: #364652 !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681609181500\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-12\">\n\t\t\t<div class=\"breadcrumbs\" x-component=\"Breadcrumbs\" x-container=\"false\" x-data='[&quot;Home&quot;,&quot;Marathon en dieet&quot;]'>\n                <ul class=\"items\">\n                    <li class=\"item home\">\n                        <a href=\"{{store url='\/'}}\" title=\"Ga naar homepagina\">Home<\/a>\n                    <\/li>\n                    <li class=\"item cms_page\">\n                        <strong>Marathon en dieet<\/strong>\n                    <\/li>\n                <\/ul>\n            <\/div><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681609181500{margin-bottom: 50px !important;}}<\/style><section id=\"\" class=\"section vc_custom_1681609108982  vc_custom_1681609108981\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;Het lopen van een &lt;strong&gt;marathon&lt;\/strong&gt; kan niet worden ge\\u00efmproviseerd en dat geldt ook voor je dieet. Het duo &lt;strong&gt;marathon en dieet&lt;\/strong&gt; is essentieel voor het optimaliseren van &lt;strong&gt;prestaties&lt;\/strong&gt;, het vertragen van vermoeidheid en het bevorderen van &lt;strong&gt;herstel&lt;\/strong&gt;. Voor de wedstrijd is het doel duidelijk: koolhydraten tanken om&lt;strong&gt; je energiereserves&lt;\/strong&gt; te maximaliseren. Tijdens de race moet je regelmatig &lt;strong&gt;snelle suikers&lt;\/strong&gt; eten en goed &lt;strong&gt;gehydrateerd&lt;\/strong&gt; blijven om traagheid te voorkomen. En na de finish is het tijd voor &lt;strong&gt;actief herstel&lt;\/strong&gt;, met een goede inname van eiwitten en koolhydraten om de spieren te herstellen. Een goede &lt;strong&gt;voedingsstrategie&lt;\/strong&gt;, getest tijdens de training, kan het verschil maken op D-day. Of je nu een tijd nastreeft of alleen de finish wilt halen, door&lt;strong&gt; je marathon en je dieet&lt;\/strong&gt; goed te managen, kom je in topvorm over de finish.     &quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<p>Het lopen van een <strong>marathon<\/strong> kan niet worden ge\u00efmproviseerd en dat geldt ook voor je dieet. Het duo <strong>marathon en dieet<\/strong> is essentieel voor het optimaliseren van <strong>prestaties<\/strong>, het vertragen van vermoeidheid en het bevorderen van <strong>herstel<\/strong>. Voor de wedstrijd is het doel duidelijk: koolhydraten tanken om<strong> je energiereserves<\/strong> te maximaliseren. Tijdens de race moet je regelmatig <strong>snelle suikers<\/strong> eten en goed <strong>gehydrateerd<\/strong> blijven om traagheid te voorkomen. En na de finish is het tijd voor <strong>actief herstel<\/strong>, met een goede inname van eiwitten en koolhydraten om de spieren te herstellen. Een goede <strong>voedingsstrategie<\/strong>, getest tijdens de training, kan het verschil maken op D-day. Of je nu een tijd nastreeft of alleen de finish wilt halen, door<strong> je marathon en je dieet<\/strong> goed te managen, kom je in topvorm over de finish.     <\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>.vc_custom_1681609108982{margin-top: 20px !important;margin-bottom: 20px !important;}@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681609108981{margin-top: 50px !important;margin-bottom: 50px !important;}}<\/style><section id=\"\" class=\"section vc_custom_1681609075970  vc_custom_1681609075969\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2&gt;Hoe eet je goed voor en tijdens een marathon?&lt;\/h2&gt;\\n&lt;p&gt;&lt;strong&gt;Volgens verschillende studies verbruikt een marathonloper gemiddeld \\u00e9\\u00e9n calorie per kilogram per gelopen kilometer.&lt;\/strong&gt;&lt;\/p&gt;\\n&lt;p&gt;Vanuit dit oogpunt besteedt een loper van 70 kg dus ongeveer 1 x 70 x 42 = 2940 kcal tijdens zijn marathon. Uit deze waarde blijkt het belang van voeding tijdens de inspanning, maar ook het overwicht ervan bij de voorbereiding: zonder gestructureerde en gezonde voeding geen prestatie! Daarom is het essentieel om deze parameter gedurende de hele trainingscyclus te controleren.&lt;\/p&gt;\\n&lt;p&gt;Om deze cruciale fase met een gerust hart aan te pakken, &lt;strong&gt;raden we je aan om het &amp;#8220;Scandinavische&amp;#8221; type gescheiden dieet te vermijden&lt;\/strong&gt;, dat leidt tot vroegtijdige uitputting, blessures aanmoedigt en vaak schadelijke darmstress genereert. &lt;strong&gt;Eet&lt;\/strong&gt; in de weken voorafgaand aan de wedstrijd &lt;strong&gt;gezond zonder al te veel afwijkingen en vermijd overconsumptie van suiker, verzadigde vetten en alcohol.&lt;\/strong&gt; In de geldperiode (vanaf D-7) zijn hier enkele idee\\u00ebn om goede praktijken toe te passen:&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2>Hoe eet je goed voor en tijdens een marathon?<\/h2>\n<p><strong>Volgens verschillende studies verbruikt een marathonloper gemiddeld \u00e9\u00e9n calorie per kilogram per gelopen kilometer.<\/strong><\/p>\n<p>Vanuit dit oogpunt besteedt een loper van 70 kg dus ongeveer 1 x 70 x 42 = 2940 kcal tijdens zijn marathon. Uit deze waarde blijkt het belang van voeding tijdens de inspanning, maar ook het overwicht ervan bij de voorbereiding: zonder gestructureerde en gezonde voeding geen prestatie! Daarom is het essentieel om deze parameter gedurende de hele trainingscyclus te controleren.<\/p>\n<p>Om deze cruciale fase met een gerust hart aan te pakken, <strong>raden we je aan om het &#8220;Scandinavische&#8221; type gescheiden dieet te vermijden<\/strong>, dat leidt tot vroegtijdige uitputting, blessures aanmoedigt en vaak schadelijke darmstress genereert. <strong>Eet<\/strong> in de weken voorafgaand aan de wedstrijd <strong>gezond zonder al te veel afwijkingen en vermijd overconsumptie van suiker, verzadigde vetten en alcohol.<\/strong> In de geldperiode (vanaf D-7) zijn hier enkele idee\u00ebn om goede praktijken toe te passen:<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>.vc_custom_1681609075970{margin-top: 20px !important;margin-bottom: 20px !important;}@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681609075969{margin-top: 50px !important;margin-bottom: 50px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681687513892\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"flexible-blocks\" x-component=\"FlexibleBlocks\" x-container=\"false\"  x-data='{&quot;layout&quot;:&quot;three&quot;,&quot;columns&quot;:[{&quot;rows&quot;:[{&quot;background_color&quot;:&quot;#eeeeee&quot;,&quot;color&quot;:&quot;#111111&quot;,&quot;title&quot;:&quot;Une semaine avant le marathon&quot;,&quot;description&quot;:&quot;Evitez les exc\\u00e8s, choisissez une alimentation vari\\u00e9e, saine et mod\\u00e9r\\u00e9e. Il est trop tard pour commencer un r\\u00e9gime. Mangez \\u00e0 votre faim, tous types d\\u2019aliments, mais limitez le plus possible les sucres rapides. L\\u2019alcool est \\u00e9galement \\u00e0 bannir de la table.&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;url&quot;:&quot;&quot;},&quot;img&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/C47F81FF-29FF-4890-B21F-9BAD48CBBDFF.png&quot;,&quot;alt&quot;:&quot;Une semaine avant le marathon&quot;}}]},{&quot;rows&quot;:[{&quot;background_color&quot;:&quot;#364652&quot;,&quot;color&quot;:&quot;#ffffff&quot;,&quot;title&quot;:&quot;3 jours avant le marathon&quot;,&quot;description&quot;:&quot;Augmentez progressivement votre apport glucidique sans pour autant exag\\u00e9rer. Int\\u00e9grez davantage de riz, p\\u00e2tes, semoule et autres f\\u00e9culents \\u00e0 vos repas afin de cr\\u00e9er les r\\u00e9serves suffisantes de \\u00ab sucres lents \\u00bb \\u00e0 vos muscles. Si votre entrainement a \\u00e9t\\u00e9 r\\u00e9gulier, votre corps devrait mettre \\u00e0 profit cette source d\\u2019\\u00e9nergie pour la restituer efficacement le jour J.&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;&quot;,&quot;url&quot;:&quot;&quot;}},{&quot;background_color&quot;:&quot;#eeeeee&quot;,&quot;color&quot;:&quot;#111111&quot;,&quot;title&quot;:&quot;A J-1&quot;,&quot;description&quot;:&quot;Portez une attention particuli\\u00e8re \\u00e0 votre hydratation et \\u00e0 la digestion. Hydratez votre corps en quantit\\u00e9 et de mani\\u00e8re r\\u00e9guli\\u00e8re afin de pr\\u00e9venir les crampes lors de la course. De pr\\u00e9f\\u00e9rence, privil\\u00e9giez les eaux riches en min\\u00e9raux (potassium, magn\\u00e9sium, sodium etc) afin de limiter le risque de crampes lors de la course.&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;D\\u00e9couvrez la nutrition sportive&quot;,&quot;url&quot;:&quot;https:\/\/www.lepape.com\/soins-nutrition\/avant-effort&quot;}}]}]}'>\n                    <div class=\"columns\">\n                        <div class=\"column\">\n                            <div class=\"item-detail mb-20-xs mb-0-lg\"  style=\"height: 100%; background-color: #eeeeee\">\n                                <div class=\"item-content\" style=\"color:#111111\">\n                                    <h4>Une semaine avant le marathon<\/h4>\n                                    <p>Evitez les exc\u00e8s, choisissez une alimentation vari\u00e9e, saine et mod\u00e9r\u00e9e. Il est trop tard pour commencer un r\u00e9gime. Mangez \u00e0 votre faim, tous types d\u2019aliments, mais limitez le plus possible les sucres rapides. L\u2019alcool est \u00e9galement \u00e0 bannir de la table.<\/p><\/div>\n                                <figure>\n                                    <img decoding=\"async\" src=\"https:\/\/assets.lepape.com\/2023\/04\/C47F81FF-29FF-4890-B21F-9BAD48CBBDFF.png\" alt=\"Une semaine avant le marathon\">\n                                <\/figure>\n                            <\/div>\n                        <\/div>\n                        <div class=\"column\">\n                            <div class=\"item-detail mb-20-xs mb-0-lg\"  style=\"height: 100%; background-color: #364652\">\n                                <div class=\"item-content\" style=\"color:#ffffff\">\n                                    <h4>3 jours avant le marathon<\/h4>\n                                    <p>Augmentez progressivement votre apport glucidique sans pour autant exag\u00e9rer. Int\u00e9grez davantage de riz, p\u00e2tes, semoule et autres f\u00e9culents \u00e0 vos repas afin de cr\u00e9er les r\u00e9serves suffisantes de \u00ab sucres lents \u00bb \u00e0 vos muscles. Si votre entrainement a \u00e9t\u00e9 r\u00e9gulier, votre corps devrait mettre \u00e0 profit cette source d\u2019\u00e9nergie pour la restituer efficacement le jour J.<\/p><\/div>\n                        <\/div>\n                            <div class=\"item-detail mb-20-xs mb-0-lg mt-20-sm\"  x-component=\"FlexibleItem\" x-container=\"false\"  x-data='null' style=\"height: 100%; background-color: #eeeeee\">\n                                <div class=\"item-content\" style=\"color:#111111\">\n                                    <h4>A J-1<\/h4>\n                                    <p>Portez une attention particuli\u00e8re \u00e0 votre hydratation et \u00e0 la digestion. Hydratez votre corps en quantit\u00e9 et de mani\u00e8re r\u00e9guli\u00e8re afin de pr\u00e9venir les crampes lors de la course. De pr\u00e9f\u00e9rence, privil\u00e9giez les eaux riches en min\u00e9raux (potassium, magn\u00e9sium, sodium etc) afin de limiter le risque de crampes lors de la course.<\/p><a href=\"https:\/\/www.lepape.com\/soins-nutrition\/avant-effort\" class=\"btn btn-blank bloc3\" style=\"color:#111111; border-color:#111111\">D\u00e9couvrez la nutrition sportive<\/a><\/div>\n                        <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div><style>.flexible-blocks .columns .column .item-detail a.btn.bloc1{ color:#111111; border-color:#111111;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc1:hover{ background-color:#111111; color:#eeeeee!important; border-color:#111111!important;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc2{ color:#ffffff; border-color:#ffffff;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc2:hover{ background-color:#ffffff; color:#364652!important; border-color:#ffffff!important;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc3{ color:#111111; border-color:#111111;}\n            .flexible-blocks .columns .column .item-detail a.btn.bloc3:hover{ background-color:#111111; color:#eeeeee!important; border-color:#111111!important;}\n            @media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681687513892{padding-top: 30px !important;padding-bottom: 30px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681687524386\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"banner-text mb-8\" style=\"background-color: #364652;\" x-component=\"BannerText\" x-container=\"false\" x-data='{&quot;background_color&quot;:&quot;#364652&quot;,&quot;image_position&quot;:&quot;right&quot;,&quot;tags&quot;:&quot;H1&quot;,&quot;title&quot;:&quot;&quot;,&quot;subtitle&quot;:&quot;&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/D0C0D43C-870F-4C4B-8C69-880BE9D53278.png&quot;,&quot;alt&quot;:&quot;&quot;},&quot;content&quot;:{&quot;text&quot;:&quot;&lt;h3&gt;D-Day&lt;\/h3&gt;\\n&lt;p&gt;Dwing jezelf niet om te veel te ontbijten, want dat kan je maag van streek maken. Kies voedingsmiddelen die u energie geven zonder uw spijsvertering te belasten. Vooral energiekoeken kunnen 1 uur voor de start de voorkeur genieten!&lt;\/p&gt;\\n&quot;,&quot;position&quot;:&quot;middle&quot;,&quot;color&quot;:&quot;#ffffff&quot;},&quot;button&quot;:{&quot;label&quot;:&quot;D\\u00e9couvrez la nutrition sportive avant l&#039;effort&quot;,&quot;link&quot;:&quot;https:\/\/www.lepape.com\/soins-nutrition\/avant-effort&quot;,&quot;is_contact_form&quot;:false,&quot;contact_form_type&quot;:null,&quot;class&quot;:&quot;&quot;}}'><div class=\"banner right\">\n\t\t\t        <img decoding=\"async\" src=\"https:\/\/assets.lepape.com\/2023\/04\/D0C0D43C-870F-4C4B-8C69-880BE9D53278.png\" class=\"img-responsive\" alt=\"\"><\/div>\n\t\t\t    <div class=\"wrapper\">\n\t\t\t        <div class=\"wrapper-content container\">\n\t\t\t            <div class=\"row\">\n\t\t\t                <div class=\"col-lg-6 \" >\n\t\t\t                    <div class=\"content middle vc_custom_1770635295056  vc_custom_1770635295056\" style=\"color:#ffffff;\">\n\t\t\t                    <H1><\/H1><p><b><\/b><\/p><p class=\"content-wrapper\"><h3>D-Day<\/h3>\n<p>Dwing jezelf niet om te veel te ontbijten, want dat kan je maag van streek maken. Kies voedingsmiddelen die u energie geven zonder uw spijsvertering te belasten. Vooral energiekoeken kunnen 1 uur voor de start de voorkeur genieten!<\/p>\n<a data-form=\"contact-us-form\" href = \"https:\/\/www.lepape.com\/soins-nutrition\/avant-effort\" class=\"mt-20-lg btn btn-transparent  \"> D\u00e9couvrez la nutrition sportive avant l'effort<\/a><\/p><\/div><\/div><\/div><\/div><\/div><\/div><style>.banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a{ color:#ffffff; border-color:#ffffff;}\n            .banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a:hover{ background-color:#ffffff; color:#364652!important; border-color:#ffffff!important;}\n            .vc_custom_1770635295056{background-color: #364652 !important;}\n@media (min-width: 576px) {}\n@media (min-width: 992px) {.vc_custom_1770635295056{margin-left: 80px !important;}}\n<\/style><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681687524386{padding-top: 30px !important;padding-bottom: 30px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681687524386\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"banner-text mb-8\" style=\"background-color: #eeeeee;\" x-component=\"BannerText\" x-container=\"false\" x-data='{&quot;background_color&quot;:&quot;#eeeeee&quot;,&quot;image_position&quot;:&quot;left&quot;,&quot;tags&quot;:&quot;H1&quot;,&quot;title&quot;:&quot;&quot;,&quot;subtitle&quot;:&quot;&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/FD6C46A6-96F8-4CCE-8AEA-B1970921C6F8.png&quot;,&quot;alt&quot;:&quot;&quot;},&quot;content&quot;:{&quot;text&quot;:&quot;&lt;h3&gt;Tijdens de race&lt;\/h3&gt;\\n&lt;p&gt;Vergeet niet energiegels mee te nemen om je een oppepper te geven als je moe bent. Let op: test geen nieuwe gel op de dag zelf, anders kunnen uw darmen van streek raken. Net als schoenen moeten alle producten die tijdens de wedstrijd worden gebruikt, vooraf worden getest.&lt;\/p&gt;\\n&quot;,&quot;position&quot;:&quot;middle&quot;,&quot;color&quot;:&quot;#111111&quot;},&quot;button&quot;:{&quot;label&quot;:&quot;D\\u00e9couvrez la nutrition sportive pendant l&#039;effort&quot;,&quot;link&quot;:&quot;https:\/\/www.lepape.com\/soins-nutrition\/pendant-effort&quot;,&quot;is_contact_form&quot;:false,&quot;contact_form_type&quot;:null,&quot;class&quot;:&quot;&quot;}}'><div class=\"banner left\">\n\t\t\t        <img decoding=\"async\" src=\"https:\/\/assets.lepape.com\/2023\/04\/FD6C46A6-96F8-4CCE-8AEA-B1970921C6F8.png\" class=\"img-responsive\" alt=\"\"><\/div>\n\t\t\t    <div class=\"wrapper\">\n\t\t\t        <div class=\"wrapper-content container\">\n\t\t\t            <div class=\"row\">\n\t\t\t                <div class=\"col-lg-6 col-lg-push-6\" >\n\t\t\t                    <div class=\"content middle   vc_custom_1688544295727\" style=\"color:#111111;\">\n\t\t\t                    <H1><\/H1><p><b><\/b><\/p><p class=\"content-wrapper\"><h3>Tijdens de race<\/h3>\n<p>Vergeet niet energiegels mee te nemen om je een oppepper te geven als je moe bent. Let op: test geen nieuwe gel op de dag zelf, anders kunnen uw darmen van streek raken. Net als schoenen moeten alle producten die tijdens de wedstrijd worden gebruikt, vooraf worden getest.<\/p>\n<a data-form=\"contact-us-form\" href = \"https:\/\/www.lepape.com\/soins-nutrition\/pendant-effort\" class=\"mt-20-lg btn btn-transparent  \"> D\u00e9couvrez la nutrition sportive pendant l'effort<\/a><\/p><\/div><\/div><\/div><\/div><\/div><\/div><style>.banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a{ color:#111111; border-color:#111111;}\n            .banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a:hover{ background-color:#111111; color:#eeeeee!important; border-color:#111111!important;}\n            \n@media (min-width: 576px) {}\n@media (min-width: 992px) {.vc_custom_1688544295727{margin-right: 40px !important;margin-left: 40px !important;}}\n<\/style><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681687524386{padding-top: 30px !important;padding-bottom: 30px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681687524386\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2&gt;Voeding na een marathon: herstellen na de wedstrijd&lt;\/h2&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2>Voeding na een marathon: herstellen na de wedstrijd<\/h2>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681687524386{padding-top: 30px !important;padding-bottom: 30px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681687524386\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-12\"><div class=\"banner-text mb-8\" style=\"background-color: #364652;\" x-component=\"BannerText\" x-container=\"false\" x-data='{&quot;background_color&quot;:&quot;#364652&quot;,&quot;image_position&quot;:&quot;right&quot;,&quot;tags&quot;:&quot;H1&quot;,&quot;title&quot;:&quot;&quot;,&quot;subtitle&quot;:&quot;&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/D30A9697-9794-430B-BE12-32465BEE887C.png&quot;,&quot;alt&quot;:&quot;&quot;},&quot;content&quot;:{&quot;text&quot;:&quot;&lt;h3&gt;Na de race&lt;\/h3&gt;\\n&lt;p&gt;Ook het herstel mag niet worden verwaarloosd. Een mineraalrijke hersteldrank vult uitgeputte spierreserves aan. Als je de voorkeur geeft aan vaste stoffen, kun je ook kiezen voor&lt;br \/&gt;\\neiwitrepen!&lt;\/p&gt;\\n&quot;,&quot;position&quot;:&quot;middle&quot;,&quot;color&quot;:&quot;#ffffff&quot;},&quot;button&quot;:{&quot;label&quot;:&quot;D\\u00e9couvrez la nutrition sportive apr\\u00e8s l&#039;effort&quot;,&quot;link&quot;:&quot;https:\/\/www.lepape.com\/soins-nutrition\/apres-effort&quot;,&quot;is_contact_form&quot;:false,&quot;contact_form_type&quot;:null,&quot;class&quot;:&quot;&quot;}}'><div class=\"banner right\">\n\t\t\t        <img decoding=\"async\" src=\"https:\/\/assets.lepape.com\/2023\/04\/D30A9697-9794-430B-BE12-32465BEE887C.png\" class=\"img-responsive\" alt=\"\"><\/div>\n\t\t\t    <div class=\"wrapper\">\n\t\t\t        <div class=\"wrapper-content container\">\n\t\t\t            <div class=\"row\">\n\t\t\t                <div class=\"col-lg-6 \" >\n\t\t\t                    <div class=\"content middle vc_custom_1688544305341  vc_custom_1688544305341\" style=\"color:#ffffff;\">\n\t\t\t                    <H1><\/H1><p><b><\/b><\/p><p class=\"content-wrapper\"><h3>Na de race<\/h3>\n<p>Ook het herstel mag niet worden verwaarloosd. Een mineraalrijke hersteldrank vult uitgeputte spierreserves aan. Als je de voorkeur geeft aan vaste stoffen, kun je ook kiezen voor<br \/>\neiwitrepen!<\/p>\n<a data-form=\"contact-us-form\" href = \"https:\/\/www.lepape.com\/soins-nutrition\/apres-effort\" class=\"mt-20-lg btn btn-transparent  \"> D\u00e9couvrez la nutrition sportive apr\u00e8s l'effort<\/a><\/p><\/div><\/div><\/div><\/div><\/div><\/div><style>.banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a{ color:#ffffff; border-color:#ffffff;}\n            .banner-text .wrapper .wrapper-content .row div[class^=\"col-\"] .content a:hover{ background-color:#ffffff; color:#364652!important; border-color:#ffffff!important;}\n            .vc_custom_1688544305341{background-color: #364652 !important;}\n@media (min-width: 576px) {}\n@media (min-width: 992px) {.vc_custom_1688544305341{margin-left: 80px !important;}}\n<\/style><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681687524386{padding-top: 30px !important;padding-bottom: 30px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1681687524386\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2&gt;Marathonuitrusting: nog een essenti\\u00eble factor&lt;\/h2&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2>Marathonuitrusting: nog een essenti\u00eble factor<\/h2>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1681687524386{padding-top: 30px !important;padding-bottom: 30px !important;}}<\/style><section id=\"\" class=\"section   vc_custom_1752741186930\"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-6\"><div class=\"cta rich-text px-5 py-8 my-8vc_custom_1753686219943  \" x-component=\"RichText\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;h3&gt;Marathon uitrusting&lt;\/h3&gt;\\n&lt;p&gt;Een trainingsplan dat past bij uw capaciteiten en een gezond dieet zijn de hoekstenen van een succesvolle marathon. Een andere factor is echter essentieel om de 42 kilometer in alle sereniteit te overwegen: de uitrusting!&lt;\/p&gt;\\n&quot;,&quot;button&quot;:{&quot;label&quot;:&quot;La bonne tenue de marathon&quot;,&quot;link&quot;:&quot;https:\/\/www.lepape.com\/marathon-la-bonne-tenue&quot;,&quot;position&quot;:&quot;left&quot;,&quot;is_contact_form&quot;:false,&quot;contact_form_type&quot;:null}}'><div class=\"wrapper text-center\"><h3>Marathon uitrusting<\/h3>\n<p>Een trainingsplan dat past bij uw capaciteiten en een gezond dieet zijn de hoekstenen van een succesvolle marathon. Een andere factor is echter essentieel om de 42 kilometer in alle sereniteit te overwegen: de uitrusting!<\/p>\n<a data-form=\"contact-us-form\" href = \"https:\/\/www.lepape.com\/marathon-la-bonne-tenue\" class=\"mt-20-lg btn btn-light w-full  \"style=\"float: left;\"> La bonne tenue de marathon<\/a> <\/div><\/div><style>.vc_custom_1753686219943{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 20px !important;background-color: #eab464 !important;}@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><\/div><div class=\"col-sm-6\"><img decoding=\"async\" x-component=\"SingleImage\" x-container=\"false\"  x-data='{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2025\/07\/main_110445_186_L_Glycerin_22_6ee6.jpg&quot;}'width=\"1024\" height=\"1024\" src=\"https:\/\/assets.lepape.com\/2025\/07\/main_110445_186_L_Glycerin_22_6ee6.jpg\" class=\"img-responsive mx-auto mb-4 attachment-large\" alt=\"\" title=\"\" srcset=\"https:\/\/assets.lepape.com\/2025\/07\/main_110445_186_L_Glycerin_22_6ee6.jpg 1024w, https:\/\/assets.lepape.com\/2025\/07\/main_110445_186_L_Glycerin_22_6ee6-300x300.jpg 300w, https:\/\/assets.lepape.com\/2025\/07\/main_110445_186_L_Glycerin_22_6ee6-150x150.jpg 150w, https:\/\/assets.lepape.com\/2025\/07\/main_110445_186_L_Glycerin_22_6ee6-768x768.jpg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {.vc_custom_1752741186930{margin-top: 50px !important;margin-bottom: 50px !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}}<\/style><section id=\"\" class=\"section   \"><div class=\"container\"><div class=\"row\"><div class=\"col-sm-2\"><\/div><div class=\"col-sm-8\">\n\t<div class=\"content_element \"  x-component=\"TextBloc\" x-container=\"false\" x-data='{&quot;content&quot;:&quot;&lt;\/p&gt;\\n&lt;h2 style=\\&quot;text-align: center\\&quot;&gt;Vind onze andere marathontips&lt;\/h2&gt;\\n&lt;p&gt;&quot;}'>\n\t\t<div class=\"wrapper\">\n\t\t\t<h2 style=\"text-align: center\">Vind onze andere marathontips<\/h2>\n\n\t\t<\/div>\n\t<\/div>\n<div class=\"advices\">\n                <div class=\"articles\"><article class=\"running-trail\" x-component=\"AdviceItem\" x-container=\"false\" x-data='{&quot;url_key&quot;:&quot;conseils-marathon-plan-entrainement-vma&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/plan_entrainement_mea-300x300.jpg&quot;,&quot;alt&quot;:&quot;Marathon - Le plan d&#039;entrainement&quot;},&quot;title&quot;:&quot;Marathon - Le plan d&#039;entrainement&quot;,&quot;excerpt&quot;:&quot;Le bon plan d\\u2019entrainement est d\\u2019abord celui qui correspond \\u00e0 chaque profil de coureur. De ce postulat nait trois grands types de plans d\\u2019entrainement pour le marathon que nous vous d\\u00e9taillons ici.&quot;,&quot;tags&quot;:{&quot;running-trail&quot;:&quot;Running &amp;amp; Trail&quot;},&quot;reading_time&quot;:&quot;3 min of reading&quot;}'><a href=\"{{store url=conseils-marathon-plan-entrainement-vma}}\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/assets.lepape.com\/2023\/04\/plan_entrainement_mea-300x300.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"conseil entrainement marathon\" srcset=\"https:\/\/assets.lepape.com\/2023\/04\/plan_entrainement_mea-300x300.jpg 300w, https:\/\/assets.lepape.com\/2023\/04\/plan_entrainement_mea-150x150.jpg 150w, https:\/\/assets.lepape.com\/2023\/04\/plan_entrainement_mea.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure><h3>Marathon - Le plan d'entrainement<\/h3><div class=\"content\"><h3>Marathon - Le plan d'entrainement<\/h3><p class=\"excerpt\">Le bon plan d\u2019entrainement est d\u2019abord celui qui correspond \u00e0 chaque profil de coureur. De ce postulat nait trois grands types de plans d\u2019entrainement pour le marathon que nous vous d\u00e9taillons ici.<\/p><\/div><div class=\"tags\"><span class=\"tag\">Running &amp; Trail<\/span><\/div><div class=\"reading-time\">3 min of reading<\/div><\/a><\/article><article class=\"running-trail\" x-component=\"AdviceItem\" x-container=\"false\" x-data='{&quot;url_key&quot;:&quot;marathon-les-accessoires&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/accessoires_mea-300x300.jpg&quot;,&quot;alt&quot;:&quot;Marathon - Les accessoires&quot;},&quot;title&quot;:&quot;Marathon - Les accessoires&quot;,&quot;excerpt&quot;:&quot;Suivez notre guide des accessoires indispensables au bon d\\u00e9roulement de votre \\u00e9preuve de marathon !&quot;,&quot;tags&quot;:{&quot;running-trail&quot;:&quot;Running &amp;amp; Trail&quot;},&quot;reading_time&quot;:&quot;2 min of reading&quot;}'><a href=\"{{store url=marathon-les-accessoires}}\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/assets.lepape.com\/2023\/04\/accessoires_mea-300x300.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"conseils accessoires\" srcset=\"https:\/\/assets.lepape.com\/2023\/04\/accessoires_mea-300x300.jpg 300w, https:\/\/assets.lepape.com\/2023\/04\/accessoires_mea-150x150.jpg 150w, https:\/\/assets.lepape.com\/2023\/04\/accessoires_mea.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure><h3>Marathon - Les accessoires<\/h3><div class=\"content\"><h3>Marathon - Les accessoires<\/h3><p class=\"excerpt\">Suivez notre guide des accessoires indispensables au bon d\u00e9roulement de votre \u00e9preuve de marathon !<\/p><\/div><div class=\"tags\"><span class=\"tag\">Running &amp; Trail<\/span><\/div><div class=\"reading-time\">2 min of reading<\/div><\/a><\/article><article class=\"montres-gps running-trail\" x-component=\"AdviceItem\" x-container=\"false\" x-data='{&quot;url_key&quot;:&quot;garmin-forerunner-965-et-265&quot;,&quot;image&quot;:{&quot;url&quot;:&quot;https:\/\/assets.lepape.com\/2023\/04\/image_mea_forerunner-300x300.jpg&quot;,&quot;alt&quot;:&quot;Garmin Forerunner 965 et 265&quot;},&quot;title&quot;:&quot;Garmin Forerunner 965 et 265&quot;,&quot;excerpt&quot;:&quot;Lepape vous aide \\u00e0 choisir entre la Garmin Forerunner 965 et la 265. Trouvez la montre connect\\u00e9e la plus adapt\\u00e9e \\u00e0 vos besoins !&quot;,&quot;tags&quot;:{&quot;montres-gps&quot;:&quot;Montres gps&quot;,&quot;running-trail&quot;:&quot;Running &amp;amp; Trail&quot;},&quot;reading_time&quot;:&quot;2 min of reading&quot;}'><a href=\"{{store url=garmin-forerunner-965-et-265}}\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/assets.lepape.com\/2023\/04\/image_mea_forerunner-300x300.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"polar vantage v3\" srcset=\"https:\/\/assets.lepape.com\/2023\/04\/image_mea_forerunner-300x300.jpg 300w, https:\/\/assets.lepape.com\/2023\/04\/image_mea_forerunner-150x150.jpg 150w, https:\/\/assets.lepape.com\/2023\/04\/image_mea_forerunner.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure><h3>Garmin Forerunner 965 et 265<\/h3><div class=\"content\"><h3>Garmin Forerunner 965 et 265<\/h3><p class=\"excerpt\">Lepape vous aide \u00e0 choisir entre la Garmin Forerunner 965 et la 265. Trouvez la montre connect\u00e9e la plus adapt\u00e9e \u00e0 vos besoins !<\/p><\/div><div class=\"tags\"><span class=\"tag\">Montres gps<\/span><span class=\"tag\">Running &amp; Trail<\/span><\/div><div class=\"reading-time\">2 min of reading<\/div><\/a><\/article><\/div>\n            <\/div><style>\n                \n                @media screen and (min-width: 576px) {}\n                @media screen and (min-width: 992px) {}\n            <\/style><\/div><div class=\"col-sm-2\"><\/div><\/div><\/div><\/section><style>@media screen and (min-width: 576px) {}@media screen and (min-width: 992px) {}<\/style><\/p>\n"},"excerpt":{"rendered":"<p>Volg het advies van onze deskundigen voor optimale voeding tijdens uw training en marathonwedstrijden<\/p>\n","protected":false},"author":2,"featured_media":5310,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"templates\/full-width-without-breadcrumbs.php","meta":{"_genesis_block_theme_hide_title":false,"footnotes":""},"categories":[90],"tags":[73],"class_list":["post-4723","page","type-page","status-publish","has-post-thumbnail","hentry","category-raad","tag-hardlopen-trail","post","with-featured-image"],"acf":{"slider_univers":false,"banner_title":"","banner_text":"","banner_button_text":"","bunner_button_link":"","banner_button_color":false,"banner_button_text_color":false,"banner_image_desktop":false,"banner_image_mobile":false,"banner_background_color_dark":"","banner_background_color_clear":"","title_product_selection":"","sku_product_selection":"","product_selection_button_title":"","product_selection_button_link":"","slides":false},"author_meta":{"email":"edouard.samson@lepape.com"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v25.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Marathon - Voedsel - Lepape<\/title>\n<meta name=\"description\" content=\"Volg het advies van onze deskundigen voor optimale voeding tijdens uw training en marathonwedstrijden\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Marathon - Voedsel\" \/>\n<meta property=\"og:description\" content=\"Volg het advies van onze deskundigen voor optimale voeding tijdens uw training en marathonwedstrijden\" \/>\n<meta property=\"og:url\" content=\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/\" \/>\n<meta property=\"og:site_name\" content=\"Lepape\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-09T11:09:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/assets.lepape.com\/2023\/04\/alimentation_mea.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/\",\"url\":\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/\",\"name\":\"Marathon - Voedsel - Lepape\",\"isPartOf\":{\"@id\":\"https:\/\/contentful.lepape.com\/nl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/assets.lepape.com\/2023\/04\/alimentation_mea.jpg\",\"datePublished\":\"2023-04-16T00:39:43+00:00\",\"dateModified\":\"2026-02-09T11:09:23+00:00\",\"description\":\"Volg het advies van onze deskundigen voor optimale voeding tijdens uw training en marathonwedstrijden\",\"breadcrumb\":{\"@id\":\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/#breadcrumb\"},\"inLanguage\":\"nl-NL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"nl-NL\",\"@id\":\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/#primaryimage\",\"url\":\"https:\/\/assets.lepape.com\/2023\/04\/alimentation_mea.jpg\",\"contentUrl\":\"https:\/\/assets.lepape.com\/2023\/04\/alimentation_mea.jpg\",\"width\":600,\"height\":600,\"caption\":\"conseils alimentation\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/contentful.lepape.com\/nl\/marathon-food\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/contentful.lepape.com\/nl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Marathon &#8211; 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