How To Determine Your Ideal Marathon Training Diet

Marathon Training Diet

Nutrition is often an overlooked element of marathon training. The right nutrition plan will make those long training runs seem much easier!

This article covers your day in and day out marathon training diet. More specific topics such as race week nutrition, what to eat on marathon race day , what to eat just prior to training, what to eat immediately after training and what to eat pre-race are covered in these marathon training diet strategies.

Your source of energy is the food you eat. All food is composed of carbohydrates, proteins, fat and fiber. Carbohydrates are tied to energy production, complete proteins are tied to tissue repair and building, fat provides body fuel and fiber is roughage. Most foods will have trace amounts of all these macronutrients, but each is typically rich in one.You need ALL macro-nutrients in your diet.

Carbohydrates and Marathon Training

Your body burns carbohydrates more efficiently than fat or protein. Consider increasing your carbohydrate intake to 60-70% of your daily food intake.

Carbohydrates stored in the body benefit runners much more than other micronutrients. Carbohydrates yield more energy per unit of oxygen consumed than fats. This means that when your body uses carbohydrates for energy rather than fat or protein, you have more energy left for running. Oxygen is often the limiting factor in long duration events. Because of this your body conserves oxygen by using the energy source that requires the least amount of oxygen per kilocalorie of energy produced. (you measure energy in kilocalories)

Converting carbohydrates into glucose is the way your body makes energy. Carbohydrates provide 40 to 50 percent of your energy requirement when you are running at a moderate pace.Carbohydrates provide a larger percentage of your energy needs as you start working harder.Your body has to work hard to break down protein and fat into glucose to provide energy. So your body uses it’s carbohydrates before using protein or fat. When you are working out intensely, your body uses it’s energy for the workout and doesn’t have much to spare to break down protain and fat. That energy could be used to propel you forward in the race.

Best Carbohydrate Foods for your Marathon Training

A runner’s body size and activity level determines the runner’s carbohydrate needs. Runners engaged in moderate-duration, low-intensity exercise require 5-7 g of carbohydrates per kilogram of body weight. Runners engaged in long-duration and high-intensity exercise need 7-12 g of carbohydrates per kilogram of body weight.

All carbohydrates are not created equal.

Best sources of carbohydrates in your diet

  • Fruit,
  • vegetables,
  • brown rice,
  • enriched whole-grain breads,
  • whole grain cereals,
  • rolled oats,
  • beans,
  • legumes, and
  • sweet potatoes

(Note: Cheetos, cookies and tortilla chips are not on the list.)

Fat

After carbohydrates, your body burns fat for energy during exercise.

Contrary to popular opinion, fat is not your enemy.Fat that is stored after eating an excess of cheetos is. (Remember that excess of any macro-nutrient – carbs, protein, fat – is turned into fat.) For moderate exercise, free fatty acid metabolism accounts for close to 50% of the total energy expended. If the event lasts more than an hour, the body may use mostly fats for energy. The decision to use fat as fuel will depend on how long the event lasts and the runner’s condition. A trained athlete will begin using fat for energy quicker than an untrained athlete. (This is one of the adaption mechanisms of the long run in marathon training.)

Best sources of fat in your diet

  • Nuts
  • Seeds
  • Nut butter
  • Fatty fish
  • Fish-oil supplements
  • Flaxseed oil
  • Safflower oil
  • Canola oil
  • Sunflower oil
  • Corn oil
  • Avocados
  • Egg yolks

Protein For The Runner’s Diet

After carbohydrates and fats, protein provides energy for the body. You also need protein to repair muscle tissue that is damaged during exercise. Even though marathon training may increase your need for protein, most Americans already eat more than the recommended amounts of protein.

10 to 12 percent of total calories is sufficient protein intake. A general rule for endurance athletes is to consume between 1.2-1.4 grams protein per kilogram of body weight per day. Remember, any extra protein you eat is stored as fat.

It’s doubtful that you will need extra protein, what is probable is that you need to be more mindful of where you get your protein.

Women trying to lose weight by cutting calories often forego healthy protein sources for bagels. Don’t get me started on my “bagels are empty calories” rant; for now, all I’ll say is protein-rich foods include lean pork and beef, poultry, fish, eggs, beans, tofu, and low-fat dairy products. Your marathon training diet should include lean sources of protein.

Best sources of protein in your diet

  • Lean pork and beef
  • Poultry
  • Fish
  • Eggs
  • Low-fat dairy products
  • Broccoli
  • Beans
  • Corn

Fiber

Fiber helps the body stay healthy and may prevent heart disease. It might be easier than you expect to get enough.

Soluble fiber may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Soluble fiber is found in oats, barley, beans, apples, oranges and other fruits and vegetables. Set a goal to eat 20 to 35 grams of fiber every day. The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.

Fiber also keeps the bowels “regular”. This is key to avoiding discomfort on your long training runs.

Best sources of fiber in your diet

Include more fiber in your eating plan by adding vegetables to stews and casseroles. You can add oatmeal to meatloaf, bread and cookies. Fruit is a great source of fiber. Have fruit as a snack, on cereal and in salads.

The above are guidelines for creating your marathon eating plan. You may want to read up on carbohydrate loading for your marathon race week.


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