Ketchup is discussed here for its two key components that matter to runners: simple carbohydrates and salt. Carbohydrates supply the body with immediate energy, while salt helps retain fluids and minerals lost through sweat. This combination can be relevant for endurance athletes who need quick energy and stable hydration during extended efforts, as noted in reports cited from Daily Mail.
When races extend beyond about 42 kilometers or last longer than two hours, the body’s carbohydrate stores can run low. For an average person, skipping a meal for a couple of hours might be tolerable, but for athletes pushing through long distances, a lack of energy can slow pace and amplify fatigue. This is why many endurance athletes plan their fueling to stay ahead of the energy curve and maintain performance over the full duration of the event.
Some marathon participants turn to foods like cake, chocolate, marmalade, and waffles during training or competition. These items provide a rapid influx of carbohydrates that can quickly replenish muscle and liver glycogen. Digestive enzymes break these carbohydrates down into glucose, which then fuels muscle contractions and helps sustain effort. Others may choose more conventional options such as regular ketchup, which delivers both carbohydrates and salt. The presence of salt supports fluid balance by increasing water retention in the body and helping to maintain blood volume during exertion.
During physical activity, the body loses electrolytes, including salt, and water through sweat. If salt is not replaced alongside water, circulating blood volume can drop, which can hamper performance and thermoregulation. In some cases, consuming ketchup is suggested as a practical way to replenish both salt and sugars in a simple, portable form, potentially helping to prevent a dangerous condition caused by low blood volume. This approach underscores the broader principle that electrolyte and carbohydrate replacement is a cornerstone of endurance nutrition, especially in hot or lengthy events.
There is also note of prior mentions regarding fruit and its potential health implications, including discussions about reducing risk factors for age-related cognitive decline. While fruits are recognized for their beneficial nutrients, the focus here remains on practical fueling strategies for athletes during extended effort, and how simple, accessible foods can fit into a broader nutrition plan designed to support energy, hydration, and overall performance throughout endurance activities.