[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"article-nl-2026-04-10-voeding-voor-marathon":3},{"article":4,"alternates":2095},{"_id":5,"filename":6,"_path":7,"title":8,"description":9,"image":10,"category":11,"author":12,"date":13,"featured":14,"published":14,"lang":15,"translationKey":16,"howToSteps":17,"body":33},"6a399f9b43138eb73f42f0fe","articles:2026-04-10-voeding-voor-marathon.nl.md","\u002Farticles\u002Farticles:2026-04-10-voeding-voor-marathon.nl","Voeding voor een marathon: wat eet je de week ervoor en op de dag zelf","Complete gids om je voeding voor een marathon te optimaliseren. Carb-loading, avondmaal van de avond ervoor, race-ontbijt op de dag zelf en valkuilen die je moet vermijden.","https:\u002F\u002Fimages.unsplash.com\u002Fphoto-1498837167922-ddd27525d352?auto=format&fit=crop&q=80&w=2000","Voeding","RunRun","2026-04-10",true,"nl","alimentation-avant-marathon",[18,21,24,27,30],{"name":19,"text":20},"D-7 tot D-4: normale en evenwichtige voeding","Behoud je gewone voeding, rijk aan complexe koolhydraten (50-55% van de inname), met magere eiwitten en groenten. Geen radicale veranderingen, vermijd nieuwe voedingsmiddelen.",{"name":22,"text":23},"D-3 tot D-1: carb-loading (koolhydratenstapeling)","Verhoog de koolhydraten tot 8-10 g per kg lichaamsgewicht per dag. Kies voor pasta, rijst, wit brood, aardappelen. Verminder vezels, vetten en eiwitten. Drink voldoende.",{"name":25,"text":26},"De avond ervoor: avondmaal voor de marathon","Vertrouwde en licht verteerbare koolhydratenmaaltijd (pasta, rijst) met een lichte eiwitbron. Vermijd peulvruchten, sterke kruiden en vette voeding. Eet vroeg om goed te verteren.",{"name":28,"text":29},"Ochtend van de marathon: ontbijt 2u30-3u voor de start","Een vertrouwde en tijdens trainingen geteste maaltijd: havermout of wit brood met banaan, honing, een beetje eiwit. 1-2 g koolhydraten per kg. Drink 400-600 ml water.",{"name":31,"text":32},"H-1 tot H-30 min: laatste inname voor de start","Energie-gel of reep indien nodig, 200-300 ml water of isotone drank. Vermijd vast voedsel in het laatste halfuur.",{"type":34,"children":35},"root",[36,45,68,73,85,89,96,103,122,155,160,166,187,190,196,201,213,221,276,290,296,388,391,397,403,420,432,438,443,460,472,480,563,569,623,629,798,801,807,812,865,871,884,892,920,923,929,941,947,1000,1006,1161,1174,1177,1183,1189,1194,1217,1223,1228,1259,1264,1277,1280,1286,1298,1304,1359,1365,1452,1455,1461,1467,1472,1478,1490,1496,1501,1507,1512,1518,1523,1529,1534,1537,1543,1549,1561,1567,1572,1578,1590,1596,1608,1614,1619,1622,1628,1815,1818,1824,1836,1855,1860,1863,1869,1905,1908,1914,2084,2087],{"type":37,"tag":38,"props":39,"children":41},"element","h1",{"id":40},"voeding-voor-een-marathon-de-complete-gids-om-op-je-best-aan-de-start-te-staan",[42],{"type":43,"value":44},"text","Voeding voor een marathon: de complete gids om op je best aan de start te staan",{"type":37,"tag":46,"props":47,"children":48},"p",{},[49,51,58,60,66],{"type":43,"value":50},"Je hebt de trainingsweken aaneengeregen, kilometers verzameld, gewerkt aan je ",{"type":37,"tag":52,"props":53,"children":55},"a",{"href":54},"\u002Farticles\u002F2025-12-12-endurance-fondamentale-ef-0ef6ce3c",[56],{"type":43,"value":57},"duurvermogen",{"type":43,"value":59}," en je doeltempo verfijnd. Er blijft nu nog één factor over die op wedstrijddag ",{"type":37,"tag":61,"props":62,"children":63},"strong",{},[64],{"type":43,"value":65},"alles kan veranderen",{"type":43,"value":67},": je voeding.",{"type":37,"tag":46,"props":69,"children":70},{},[71],{"type":43,"value":72},"Je voeding voor een marathon slecht beheren betekent het risico lopen om te starten met onvolledige glycogeenvoorraden, last te krijgen van maag-darmproblemen tijdens je inspanning of de gevreesde \"muur op kilometer 30\" veel vroeger dan verwacht tegen te komen. Omgekeerd laat een goed doordachte voedingsstrategie je toe om je energievoorraden te maximaliseren, je maagcomfort te beschermen en de startlijn te benaderen in de best mogelijke conditie.",{"type":37,"tag":46,"props":74,"children":75},{},[76,78,83],{"type":43,"value":77},"In deze gids zullen we ",{"type":37,"tag":61,"props":79,"children":80},{},[81],{"type":43,"value":82},"dag per dag en maaltijd per maaltijd",{"type":43,"value":84}," detailleren wat je moet eten tijdens de week voorafgaand aan je marathon, de avond ervoor, de ochtend zelf en in de laatste minuten voor het startschot.",{"type":37,"tag":86,"props":87,"children":88},"hr",{},[],{"type":37,"tag":90,"props":91,"children":93},"h2",{"id":92},"de-energiebehoeften-van-de-marathonloper-begrijpen",[94],{"type":43,"value":95},"De energiebehoeften van de marathonloper begrijpen",{"type":37,"tag":97,"props":98,"children":100},"h3",{"id":99},"glycogeen-jouw-belangrijkste-brandstof",[101],{"type":43,"value":102},"Glycogeen: jouw belangrijkste brandstof",{"type":37,"tag":46,"props":104,"children":105},{},[106,108,113,115,120],{"type":43,"value":107},"Tijdens een marathon gebruikt je lichaam voornamelijk twee energiebronnen: ",{"type":37,"tag":61,"props":109,"children":110},{},[111],{"type":43,"value":112},"vetten",{"type":43,"value":114}," en ",{"type":37,"tag":61,"props":116,"children":117},{},[118],{"type":43,"value":119},"glycogeen",{"type":43,"value":121}," (de opslagvorm van glucose in de spieren en de lever). Hoe hoger de intensiteit, hoe meer glycogeen er wordt verbruikt.",{"type":37,"tag":46,"props":123,"children":124},{},[125,127,132,134,139,141,146,148,153],{"type":43,"value":126},"Het probleem: de glycogeenvoorraden zijn ",{"type":37,"tag":61,"props":128,"children":129},{},[130],{"type":43,"value":131},"beperkt",{"type":43,"value":133},". Een getrainde loper kan ongeveer ",{"type":37,"tag":61,"props":135,"children":136},{},[137],{"type":43,"value":138},"400 tot 600 g glycogeen",{"type":43,"value":140}," in zijn spieren opslaan en 80 tot 100 g in zijn lever, wat overeenkomt met ongeveer ",{"type":37,"tag":61,"props":142,"children":143},{},[144],{"type":43,"value":145},"2.000 tot 2.500 kcal",{"type":43,"value":147}," beschikbare energie. Een marathon verbruikt echter tussen de ",{"type":37,"tag":61,"props":149,"children":150},{},[151],{"type":43,"value":152},"2.500 en 3.500 kcal",{"type":43,"value":154}," afhankelijk van het gewicht en het tempo van de loper.",{"type":37,"tag":46,"props":156,"children":157},{},[158],{"type":43,"value":159},"De rekensom is eenvoudig: als je vertrekt met onvolledige voorraden, loop je het risico ze uit te putten voor de finishlijn. Dat is precies wat er gebeurt bij de beruchte \"muur\" — die brutale sensatie van totale leegte die meestal optreedt tussen kilometer 28 en 35.",{"type":37,"tag":97,"props":161,"children":163},{"id":162},"de-rol-van-magnesium-en-elektrolyten",[164],{"type":43,"value":165},"De rol van magnesium en elektrolyten",{"type":37,"tag":46,"props":167,"children":168},{},[169,171,177,179,185],{"type":43,"value":170},"Naast koolhydraten spelen ook andere voedingsstoffen een cruciale rol in je marathonprestatie. ",{"type":37,"tag":52,"props":172,"children":174},{"href":173},"\u002Farticles\u002F2026-04-09-magnesium-bienfaits-risques-coureurs",[175],{"type":43,"value":176},"Magnesium",{"type":43,"value":178}," bijvoorbeeld is betrokken bij de ATP-productie (de energiemolecule) in de ",{"type":37,"tag":52,"props":180,"children":182},{"href":181},"\u002Farticles\u002F2026-01-22-tout-comprendre-sur-les-mitochondries",[183],{"type":43,"value":184},"mitochondriën",{"type":43,"value":186}," en bij spiercontractie. Een tekort, zelfs een licht tekort, kan zich vertalen in krampen en vroegtijdige vermoeidheid — precies wat je op de wedstrijddag wil vermijden.",{"type":37,"tag":86,"props":188,"children":189},{},[],{"type":37,"tag":90,"props":191,"children":193},{"id":192},"de-week-voor-de-marathon-globale-strategie",[194],{"type":43,"value":195},"De week voor de marathon: globale strategie",{"type":37,"tag":97,"props":197,"children":199},{"id":198},"d-7-tot-d-4-normale-en-evenwichtige-voeding",[200],{"type":43,"value":19},{"type":37,"tag":46,"props":202,"children":203},{},[204,206,211],{"type":43,"value":205},"Tijdens de eerste dagen van de laatste week moet je voeding ",{"type":37,"tag":61,"props":207,"children":208},{},[209],{"type":43,"value":210},"stabiel en evenwichtig",{"type":43,"value":212}," blijven. De training bevindt zich in de taperfase (volumevermindering), wat betekent dat je calorieverbruik daalt. Het doel is nog niet om koolhydraten te stapelen, maar om een goed voedingsevenwicht te behouden.",{"type":37,"tag":46,"props":214,"children":215},{},[216],{"type":37,"tag":61,"props":217,"children":218},{},[219],{"type":43,"value":220},"Sleutelprincipes:",{"type":37,"tag":222,"props":223,"children":224},"ul",{},[225,236,246,256,266],{"type":37,"tag":226,"props":227,"children":228},"li",{},[229,234],{"type":37,"tag":61,"props":230,"children":231},{},[232],{"type":43,"value":233},"50-55% koolhydraten",{"type":43,"value":235}," in je totale calorische inname",{"type":37,"tag":226,"props":237,"children":238},{},[239,244],{"type":37,"tag":61,"props":240,"children":241},{},[242],{"type":43,"value":243},"Voldoende eiwitten",{"type":43,"value":245}," (1,2 tot 1,6 g\u002Fkg lichaamsgewicht) om spiermassa te behouden",{"type":37,"tag":226,"props":247,"children":248},{},[249,254],{"type":37,"tag":61,"props":250,"children":251},{},[252],{"type":43,"value":253},"Kwaliteitsvetten",{"type":43,"value":255}," (olijfolie, avocado, noten): 25-30% van de calorieën",{"type":37,"tag":226,"props":257,"children":258},{},[259,264],{"type":37,"tag":61,"props":260,"children":261},{},[262],{"type":43,"value":263},"Regelmatige hydratatie",{"type":43,"value":265},": minimum 1,5 tot 2 liter water per dag",{"type":37,"tag":226,"props":267,"children":268},{},[269,274],{"type":37,"tag":61,"props":270,"children":271},{},[272],{"type":43,"value":273},"Groenten en fruit",{"type":43,"value":275}," voor vitamines, mineralen en antioxidanten",{"type":37,"tag":277,"props":278,"children":279},"blockquote",{},[280],{"type":37,"tag":46,"props":281,"children":282},{},[283,288],{"type":37,"tag":61,"props":284,"children":285},{},[286],{"type":43,"value":287},"Gouden regel nr. 1",{"type":43,"value":289},": test deze week NIETS nieuws. Als je nog nooit quinoa of rode linzen hebt gegeten voor een lange duurloop, is dit niet het moment om ermee te beginnen.",{"type":37,"tag":97,"props":291,"children":293},{"id":292},"voorbeeld-van-een-typische-dag-d-7-tot-d-4",[294],{"type":43,"value":295},"Voorbeeld van een typische dag (D-7 tot D-4)",{"type":37,"tag":297,"props":298,"children":299},"table",{},[300,319],{"type":37,"tag":301,"props":302,"children":303},"thead",{},[304],{"type":37,"tag":305,"props":306,"children":307},"tr",{},[308,314],{"type":37,"tag":309,"props":310,"children":311},"th",{},[312],{"type":43,"value":313},"Maaltijd",{"type":37,"tag":309,"props":315,"children":316},{},[317],{"type":43,"value":318},"Inhoud",{"type":37,"tag":320,"props":321,"children":322},"tbody",{},[323,340,356,372],{"type":37,"tag":305,"props":324,"children":325},{},[326,335],{"type":37,"tag":327,"props":328,"children":329},"td",{},[330],{"type":37,"tag":61,"props":331,"children":332},{},[333],{"type":43,"value":334},"Ontbijt",{"type":37,"tag":327,"props":336,"children":337},{},[338],{"type":43,"value":339},"Havermout + banaan + honing + enkele amandelen",{"type":37,"tag":305,"props":341,"children":342},{},[343,351],{"type":37,"tag":327,"props":344,"children":345},{},[346],{"type":37,"tag":61,"props":347,"children":348},{},[349],{"type":43,"value":350},"Lunch",{"type":37,"tag":327,"props":352,"children":353},{},[354],{"type":43,"value":355},"Basmatirijst + gegrilde kip + gestoofde groenten + scheutje olijfolie",{"type":37,"tag":305,"props":357,"children":358},{},[359,367],{"type":37,"tag":327,"props":360,"children":361},{},[362],{"type":37,"tag":61,"props":363,"children":364},{},[365],{"type":43,"value":366},"Snack",{"type":37,"tag":327,"props":368,"children":369},{},[370],{"type":43,"value":371},"Appelmoes + 2-3 droge koekjes",{"type":37,"tag":305,"props":373,"children":374},{},[375,383],{"type":37,"tag":327,"props":376,"children":377},{},[378],{"type":37,"tag":61,"props":379,"children":380},{},[381],{"type":43,"value":382},"Avondmaal",{"type":37,"tag":327,"props":384,"children":385},{},[386],{"type":43,"value":387},"Volkoren pasta + zalm + gestoomde courgette + brood",{"type":37,"tag":86,"props":389,"children":390},{},[],{"type":37,"tag":90,"props":392,"children":394},{"id":393},"d-3-tot-d-1-de-carb-loading-koolhydratenstapeling",[395],{"type":43,"value":396},"D-3 tot D-1: de carb-loading (koolhydratenstapeling)",{"type":37,"tag":97,"props":398,"children":400},{"id":399},"wat-is-carb-loading",[401],{"type":43,"value":402},"Wat is carb-loading?",{"type":37,"tag":46,"props":404,"children":405},{},[406,411,413,418],{"type":37,"tag":61,"props":407,"children":408},{},[409],{"type":43,"value":410},"Carb-loading",{"type":43,"value":412}," (of koolhydratenstapeling) is een strategie waarbij je het aandeel koolhydraten in je voeding significant verhoogt tijdens de ",{"type":37,"tag":61,"props":414,"children":415},{},[416],{"type":43,"value":417},"2 tot 3 dagen",{"type":43,"value":419}," voor de wedstrijd, om de glycogeenvoorraden in spieren en lever te maximaliseren.",{"type":37,"tag":46,"props":421,"children":422},{},[423,425,430],{"type":43,"value":424},"Onderzoek toont aan dat een goed uitgevoerde carb-loading de glycogeenvoorraden met ",{"type":37,"tag":61,"props":426,"children":427},{},[428],{"type":43,"value":429},"25 tot 40%",{"type":43,"value":431}," kan verhogen ten opzichte van een normale voeding, wat het optreden van \"de muur\" met meerdere kilometers kan vertragen.",{"type":37,"tag":97,"props":433,"children":435},{"id":434},"hoe-pak-je-het-correct-aan",[436],{"type":43,"value":437},"Hoe pak je het correct aan",{"type":37,"tag":46,"props":439,"children":440},{},[441],{"type":43,"value":442},"De moderne aanpak van carb-loading is veel eenvoudiger dan de oude protocollen die een fase van glycogeenontlading oplegden. Hier zijn de huidige aanbevelingen:",{"type":37,"tag":46,"props":444,"children":445},{},[446,451,453,458],{"type":37,"tag":61,"props":447,"children":448},{},[449],{"type":43,"value":450},"Doel",{"type":43,"value":452},": ",{"type":37,"tag":61,"props":454,"children":455},{},[456],{"type":43,"value":457},"8 tot 12 g koolhydraten per kg lichaamsgewicht per dag",{"type":43,"value":459}," halen tijdens de laatste 2-3 dagen.",{"type":37,"tag":46,"props":461,"children":462},{},[463,465,470],{"type":43,"value":464},"Voor een loper van 70 kg komt dat overeen met ",{"type":37,"tag":61,"props":466,"children":467},{},[468],{"type":43,"value":469},"560 tot 840 g koolhydraten per dag",{"type":43,"value":471}," — een aanzienlijke inname die planning vereist.",{"type":37,"tag":46,"props":473,"children":474},{},[475],{"type":37,"tag":61,"props":476,"children":477},{},[478],{"type":43,"value":479},"Aanbevolen koolhydraatbronnen:",{"type":37,"tag":222,"props":481,"children":482},{},[483,493,503,513,523,533,543,553],{"type":37,"tag":226,"props":484,"children":485},{},[486,491],{"type":37,"tag":61,"props":487,"children":488},{},[489],{"type":43,"value":490},"Pasta",{"type":43,"value":492}," (bij voorkeur wit om de vezels te beperken): ~75 g koolhydraten per 100 g droge pasta",{"type":37,"tag":226,"props":494,"children":495},{},[496,501],{"type":37,"tag":61,"props":497,"children":498},{},[499],{"type":43,"value":500},"Witte rijst",{"type":43,"value":502},": ~80 g koolhydraten per 100 g droge rijst",{"type":37,"tag":226,"props":504,"children":505},{},[506,511],{"type":37,"tag":61,"props":507,"children":508},{},[509],{"type":43,"value":510},"Wit brood of casino",{"type":43,"value":512},": ~50 g koolhydraten per 100 g",{"type":37,"tag":226,"props":514,"children":515},{},[516,521],{"type":37,"tag":61,"props":517,"children":518},{},[519],{"type":43,"value":520},"Aardappelen",{"type":43,"value":522}," (gekookt, zonder schil): ~20 g koolhydraten per 100 g",{"type":37,"tag":226,"props":524,"children":525},{},[526,531],{"type":37,"tag":61,"props":527,"children":528},{},[529],{"type":43,"value":530},"Bananen",{"type":43,"value":532},": ~23 g koolhydraten per banaan",{"type":37,"tag":226,"props":534,"children":535},{},[536,541],{"type":37,"tag":61,"props":537,"children":538},{},[539],{"type":43,"value":540},"Compotes",{"type":43,"value":542}," (zonder toegevoegde suiker): ~15 g koolhydraten per 100 g",{"type":37,"tag":226,"props":544,"children":545},{},[546,551],{"type":37,"tag":61,"props":547,"children":548},{},[549],{"type":43,"value":550},"Honing, jam, ahornsiroop",{"type":43,"value":552},": om de inname te verhogen zonder overmatig volume",{"type":37,"tag":226,"props":554,"children":555},{},[556,561],{"type":37,"tag":61,"props":557,"children":558},{},[559],{"type":43,"value":560},"Koolhydraatdranken",{"type":43,"value":562}," (vruchtensap, verdunde sportdrank): nuttig supplement als het voedselvolume een probleem vormt",{"type":37,"tag":97,"props":564,"children":566},{"id":565},"praktische-tips-voor-carb-loading",[567],{"type":43,"value":568},"Praktische tips voor carb-loading",{"type":37,"tag":570,"props":571,"children":572},"ol",{},[573,583,593,603,613],{"type":37,"tag":226,"props":574,"children":575},{},[576,581],{"type":37,"tag":61,"props":577,"children":578},{},[579],{"type":43,"value":580},"Verminder de vezels",{"type":43,"value":582},": schakel over op de \"witte\" versies van zetmeelproducten (witte pasta, witte rijst, wit brood). Vezels vertragen de spijsvertering en verhogen het darmvolume, wat je absoluut wil vermijden de avond voor de wedstrijd.",{"type":37,"tag":226,"props":584,"children":585},{},[586,591],{"type":37,"tag":61,"props":587,"children":588},{},[589],{"type":43,"value":590},"Verminder de vetten",{"type":43,"value":592},": verklein de porties vet vlees, kaas, sauzen en frituur. Vetten vertragen de maaglediging en nemen de plaats in van koolhydraten op je bord.",{"type":37,"tag":226,"props":594,"children":595},{},[596,601],{"type":37,"tag":61,"props":597,"children":598},{},[599],{"type":43,"value":600},"Verdeel de maaltijden",{"type":43,"value":602},": in plaats van 3 gigantische maaltijden, verdeel in 5-6 eetmomenten om opgeblazen gevoel te voorkomen.",{"type":37,"tag":226,"props":604,"children":605},{},[606,611],{"type":37,"tag":61,"props":607,"children":608},{},[609],{"type":43,"value":610},"Drink voldoende",{"type":43,"value":612},": glycogeenopslag gaat gepaard met waterretentie (ongeveer 3 g water per 1 g opgeslagen glycogeen). 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Sommige magen verdragen koude gels niet.",{"type":37,"tag":86,"props":1278,"children":1279},{},[],{"type":37,"tag":90,"props":1281,"children":1283},{"id":1282},"wat-eten-tijdens-de-marathon",[1284],{"type":43,"value":1285},"Wat eten tijdens de marathon?",{"type":37,"tag":46,"props":1287,"children":1288},{},[1289,1291,1296],{"type":43,"value":1290},"Hoewel dit artikel zich richt op de fase voor de wedstrijd, is het essentieel om ook een voedingsplan ",{"type":37,"tag":61,"props":1292,"children":1293},{},[1294],{"type":43,"value":1295},"tijdens",{"type":43,"value":1297}," de marathon te hebben.",{"type":37,"tag":97,"props":1299,"children":1301},{"id":1300},"de-basis-van-voeding-tijdens-de-wedstrijd",[1302],{"type":43,"value":1303},"De basis van voeding tijdens de wedstrijd",{"type":37,"tag":222,"props":1305,"children":1306},{},[1307,1322,1339,1349],{"type":37,"tag":226,"props":1308,"children":1309},{},[1310,1314,1315,1320],{"type":37,"tag":61,"props":1311,"children":1312},{},[1313],{"type":43,"value":450},{"type":43,"value":452},{"type":37,"tag":61,"props":1316,"children":1317},{},[1318],{"type":43,"value":1319},"30 tot 60 g koolhydraten per uur",{"type":43,"value":1321}," wedstrijd innemen (tot 90 g\u002Fu voor lopers die getraind zijn in absorptie)",{"type":37,"tag":226,"props":1323,"children":1324},{},[1325,1330,1332,1337],{"type":37,"tag":61,"props":1326,"children":1327},{},[1328],{"type":43,"value":1329},"Start van de voeding",{"type":43,"value":1331},": vanaf ongeveer ",{"type":37,"tag":61,"props":1333,"children":1334},{},[1335],{"type":43,"value":1336},"minuut 30",{"type":43,"value":1338},", niet eerder",{"type":37,"tag":226,"props":1340,"children":1341},{},[1342,1347],{"type":37,"tag":61,"props":1343,"children":1344},{},[1345],{"type":43,"value":1346},"Bronnen",{"type":43,"value":1348},": gels, repen, vruchtenpasta's, sportdrank, bananen aan de bevoorradingsposten",{"type":37,"tag":226,"props":1350,"children":1351},{},[1352,1357],{"type":37,"tag":61,"props":1353,"children":1354},{},[1355],{"type":43,"value":1356},"Hydratatie",{"type":43,"value":1358},": 400 tot 800 ml per uur naargelang de warmte, in regelmatige kleine slokjes",{"type":37,"tag":97,"props":1360,"children":1362},{"id":1361},"typisch-bevoorradingsplan",[1363],{"type":43,"value":1364},"Typisch bevoorradingsplan",{"type":37,"tag":297,"props":1366,"children":1367},{},[1368,1384],{"type":37,"tag":301,"props":1369,"children":1370},{},[1371],{"type":37,"tag":305,"props":1372,"children":1373},{},[1374,1379],{"type":37,"tag":309,"props":1375,"children":1376},{},[1377],{"type":43,"value":1378},"Kilometer",{"type":37,"tag":309,"props":1380,"children":1381},{},[1382],{"type":43,"value":1383},"Actie",{"type":37,"tag":320,"props":1385,"children":1386},{},[1387,1400,1413,1426,1439],{"type":37,"tag":305,"props":1388,"children":1389},{},[1390,1395],{"type":37,"tag":327,"props":1391,"children":1392},{},[1393],{"type":43,"value":1394},"km 5-10",{"type":37,"tag":327,"props":1396,"children":1397},{},[1398],{"type":43,"value":1399},"Eerste slokjes water of sportdrank",{"type":37,"tag":305,"props":1401,"children":1402},{},[1403,1408],{"type":37,"tag":327,"props":1404,"children":1405},{},[1406],{"type":43,"value":1407},"km 10-12",{"type":37,"tag":327,"props":1409,"children":1410},{},[1411],{"type":43,"value":1412},"Eerste gel of vruchtenpasta",{"type":37,"tag":305,"props":1414,"children":1415},{},[1416,1421],{"type":37,"tag":327,"props":1417,"children":1418},{},[1419],{"type":43,"value":1420},"km 18-20",{"type":37,"tag":327,"props":1422,"children":1423},{},[1424],{"type":43,"value":1425},"Tweede gel + water",{"type":37,"tag":305,"props":1427,"children":1428},{},[1429,1434],{"type":37,"tag":327,"props":1430,"children":1431},{},[1432],{"type":43,"value":1433},"km 25-28",{"type":37,"tag":327,"props":1435,"children":1436},{},[1437],{"type":43,"value":1438},"Derde gel + water (de belangrijkste!)",{"type":37,"tag":305,"props":1440,"children":1441},{},[1442,1447],{"type":37,"tag":327,"props":1443,"children":1444},{},[1445],{"type":43,"value":1446},"km 32-35",{"type":37,"tag":327,"props":1448,"children":1449},{},[1450],{"type":43,"value":1451},"Laatste gel indien nodig",{"type":37,"tag":86,"props":1453,"children":1454},{},[],{"type":37,"tag":90,"props":1456,"children":1458},{"id":1457},"de-absoluut-te-vermijden-fouten",[1459],{"type":43,"value":1460},"De absoluut te vermijden fouten",{"type":37,"tag":97,"props":1462,"children":1464},{"id":1463},"_1-nieuwe-voedingsmiddelen-testen-in-de-week-van-de-wedstrijd",[1465],{"type":43,"value":1466},"1. Nieuwe voedingsmiddelen testen in de week van de wedstrijd",{"type":37,"tag":46,"props":1468,"children":1469},{},[1470],{"type":43,"value":1471},"Dat is regel nummer één. Je spijsverteringsstelsel wordt tijdens een marathon zwaar belast (verminderde bloedtoevoer naar de darmen, mechanische stress). Elk voedingsmiddel dat niet tijdens de training is getest, is een risico op maag-darmproblemen.",{"type":37,"tag":97,"props":1473,"children":1475},{"id":1474},"_2-een-te-agressieve-carb-loading-doen",[1476],{"type":43,"value":1477},"2. Een te agressieve carb-loading doen",{"type":37,"tag":46,"props":1479,"children":1480},{},[1481,1483,1488],{"type":43,"value":1482},"Sommige lopers gaan van een normale voeding naar bergen pasta van de ene dag op de andere. Resultaat: opgeblazen gevoel, zwaarte, slechte nacht. De stapeling moet ",{"type":37,"tag":61,"props":1484,"children":1485},{},[1486],{"type":43,"value":1487},"geleidelijk",{"type":43,"value":1489}," gebeuren over 2-3 dagen.",{"type":37,"tag":97,"props":1491,"children":1493},{"id":1492},"_3-hydratatie-verwaarlozen",[1494],{"type":43,"value":1495},"3. Hydratatie verwaarlozen",{"type":37,"tag":46,"props":1497,"children":1498},{},[1499],{"type":43,"value":1500},"Glycogeenopslag heeft water nodig. Als je een carb-loading doet zonder voldoende te drinken, zal het glycogeen niet correct worden opgeslagen. Omgekeerd vermijd je overhydratatie (meer dan 800 ml\u002Fu) die het bloednatrium verdunt (hyponatriëmie).",{"type":37,"tag":97,"props":1502,"children":1504},{"id":1503},"_4-het-ontbijt-overslaan",[1505],{"type":43,"value":1506},"4. Het ontbijt overslaan",{"type":37,"tag":46,"props":1508,"children":1509},{},[1510],{"type":43,"value":1511},"De stress van de wedstrijdochtend snijdt vaak de eetlust af. Toch betekent het overslaan van het ontbijt vertrekken met een lever die deels is leeggemaakt. Zelfs als je geen honger hebt, eet dan minstens het equivalent van 100 g koolhydraten.",{"type":37,"tag":97,"props":1513,"children":1515},{"id":1514},"_5-te-veel-alcohol-drinken-de-avond-ervoor",[1516],{"type":43,"value":1517},"5. Te veel alcohol drinken de avond ervoor",{"type":37,"tag":46,"props":1519,"children":1520},{},[1521],{"type":43,"value":1522},"Alcohol is een diureticum dat uitdroogt, de slaap verstoort en de glycogeenstofwisseling verstoort. Zelfs een glas wijn kan een negatieve impact hebben de avond voor een marathon.",{"type":37,"tag":97,"props":1524,"children":1526},{"id":1525},"_6-te-veel-vezels-eten-in-de-laatste-dagen",[1527],{"type":43,"value":1528},"6. Te veel vezels eten in de laatste dagen",{"type":37,"tag":46,"props":1530,"children":1531},{},[1532],{"type":43,"value":1533},"Vezels zijn uitstekend voor de dagelijkse gezondheid, maar in de dagen voor de marathon verhogen ze het darmvolume, veroorzaken ze opgeblazen gevoel en kunnen ze tot spijsverteringsnoodgevallen leiden tijdens de wedstrijd.",{"type":37,"tag":86,"props":1535,"children":1536},{},[],{"type":37,"tag":90,"props":1538,"children":1540},{"id":1539},"faq-jouw-veelgestelde-vragen",[1541],{"type":43,"value":1542},"FAQ: jouw veelgestelde vragen",{"type":37,"tag":97,"props":1544,"children":1546},{"id":1545},"moet-je-echt-pasta-eten-voor-een-marathon",[1547],{"type":43,"value":1548},"Moet je echt pasta eten voor een marathon?",{"type":37,"tag":46,"props":1550,"children":1551},{},[1552,1554,1559],{"type":43,"value":1553},"Pasta is niet verplicht, maar wel praktisch: het is rijk aan complexe koolhydraten, gemakkelijk te verteren (vooral wit), en de meeste lopers zijn eraan gewend. Rijst, aardappelen of brood zijn even goede alternatieven. Wat telt is de ",{"type":37,"tag":61,"props":1555,"children":1556},{},[1557],{"type":43,"value":1558},"hoeveelheid koolhydraten",{"type":43,"value":1560},", niet het specifieke voedingsmiddel.",{"type":37,"tag":97,"props":1562,"children":1564},{"id":1563},"ik-ben-glutenintolerant-wat-nu",[1565],{"type":43,"value":1566},"Ik ben glutenintolerant, wat nu?",{"type":37,"tag":46,"props":1568,"children":1569},{},[1570],{"type":43,"value":1571},"Rijst is je beste vriend. Je kunt ook rijstpasta, aardappelen, quinoa (als je darmen het goed verdragen), zoete aardappelen (gekookt en zonder schil) en bananen gebruiken. Carb-loading is perfect haalbaar zonder gluten.",{"type":37,"tag":97,"props":1573,"children":1575},{"id":1574},"hoeveel-kilos-zal-ik-aankomen-met-carb-loading",[1576],{"type":43,"value":1577},"Hoeveel kilo's zal ik aankomen met carb-loading?",{"type":37,"tag":46,"props":1579,"children":1580},{},[1581,1583,1588],{"type":43,"value":1582},"Het is normaal om ",{"type":37,"tag":61,"props":1584,"children":1585},{},[1586],{"type":43,"value":1587},"1 tot 2,5 kg",{"type":43,"value":1589}," aan te komen tijdens de koolhydratenstapelingsfase. Dit gewicht bestaat voornamelijk uit water gebonden aan glycogeen (ongeveer 3 g water per 1 g glycogeen). Dit is geen vet, en dit gewicht zal als brandstof worden gebruikt tijdens de wedstrijd. Maak je geen zorgen, het is een uitstekend teken.",{"type":37,"tag":97,"props":1591,"children":1593},{"id":1592},"wordt-koffie-aanbevolen-op-de-ochtend-van-de-marathon",[1594],{"type":43,"value":1595},"Wordt koffie aanbevolen op de ochtend van de marathon?",{"type":37,"tag":46,"props":1597,"children":1598},{},[1599,1601,1606],{"type":43,"value":1600},"Cafeïne is een erkend ergogeen middel dat de duurprestatie met ",{"type":37,"tag":61,"props":1602,"children":1603},{},[1604],{"type":43,"value":1605},"2 tot 4%",{"type":43,"value":1607}," kan verbeteren. Als je gewoonlijk koffie drinkt, is een kopje op de ochtend van de wedstrijd perfect aanvaardbaar (3 tot 6 mg cafeïne per kg, ofwel 1-2 koffies voor de meeste lopers). Daarentegen, als je geen regelmatige koffiedrinker bent, is de dag van de marathon niet het moment om het te proberen — cafeïne kan spijsverteringsproblemen veroorzaken bij niet-gewende mensen.",{"type":37,"tag":97,"props":1609,"children":1611},{"id":1610},"vegetariërveganist-specifieke-voorzorgsmaatregelen",[1612],{"type":43,"value":1613},"Vegetariër\u002Fveganist: specifieke voorzorgsmaatregelen?",{"type":37,"tag":46,"props":1615,"children":1616},{},[1617],{"type":43,"value":1618},"De principes zijn dezelfde. Zorg dat je voldoende koolhydraten haalt uit granen, pasta, rijst, brood, aardappelen, fruit en koolhydraatdranken. Peulvruchten (linzen, kikkererwten) zijn rijk aan koolhydraten maar ook aan vezels — beperk ze in de laatste 2 dagen ten voordele van minder vezelrijke bronnen.",{"type":37,"tag":86,"props":1620,"children":1621},{},[],{"type":37,"tag":90,"props":1623,"children":1625},{"id":1624},"samenvatting-jouw-voedingsplanning-dag-per-dag",[1626],{"type":43,"value":1627},"Samenvatting: jouw voedingsplanning dag per dag",{"type":37,"tag":297,"props":1629,"children":1630},{},[1631,1657],{"type":37,"tag":301,"props":1632,"children":1633},{},[1634],{"type":37,"tag":305,"props":1635,"children":1636},{},[1637,1642,1647,1652],{"type":37,"tag":309,"props":1638,"children":1639},{},[1640],{"type":43,"value":1641},"Dag",{"type":37,"tag":309,"props":1643,"children":1644},{},[1645],{"type":43,"value":1646},"Prioriteit",{"type":37,"tag":309,"props":1648,"children":1649},{},[1650],{"type":43,"value":1651},"Koolhydraten 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