The Importance of Marathon Training NutritionMarathon training nutrition should therefore be top of mind for you. It would be near-impossible for you to adequately train while eating a normal diet, much less complete a marathon. Most marathon-runners eat many more calories than non-endurance athletes or non-runners. when you are training for a marathon you should consume a diet emphasizing carbohydrates and protein. Marathon Training Nutrition Tip #1: CarbohydratesFor best marathon training nutrition, you should concentrate on carbohydrates. Once carbohydrates enter the body, the body absorbs them as muscle glycogen. Runners tap into this glycogen for fuel and energy-replenishment.. Though carbohydrates are in many foods, you should concentrate on eating mainly whole grains, fruits, vegetables, and low-fat dairy products to receive the most nutritious carbohydrates. Moreover, you should eat an amount every day based on your body weight. You can determine the recommended amount by multiplying your weight in pounds by 3.2, or your weight in kilograms by 7. The resulting amount will yield the total amount in grams of carbohydrates you should eat each day. This amount should then be categorized into approximately 15 servings of whole grains, 6 servings of fruit, 6 servings of vegetables, and 5 servings of low-fat dairy products. Marathon Training Nutrition Tip #2: ProteinSecondly, marathon training nutrition centers on protein. Though it is a myth that protein alone enhances muscular bulk, it is still necessary for muscle growth and repair. It is especially important during marathon training and other high-exertion activities that cause muscular “wear and tear.” You should try to make sure to consume protein throughout the day. You should also take caution in eating animal-based protein sources, because these sources often contain high amounts of saturated fat. Nothing is more detrimental to marathon training nutrition than saturated fat, since it clogs the arteries. In contrast, good protein sources include lean meat, fish, eggs, poultry, and low-fat dairy products. Tofu, nuts, and dried beans work well as snacks. To obtain your daily protein intake, you multiply your weight in pounds by 0.6 or your weight in kilograms by 1.3 to yield the number of protein grams to be eaten each day. You should try to get that much protein into about 3-5 servings per day. Marathon Training Nutrition Tip #3: "Good" FatTo round out your daily marathon training nutrition, you should also eat a small amount of "good" fat. Recommended sources of "good" fat are those containing unsaturated fat rather than artery-clogging saturated fat. Olive oil, nuts, and salmon are good examples of unsaturated fats. You may even want to consult a nutritionist who is knowledgeable about endurance-training diets. However an alternative is to keep a log of your food intake for a few weeks. This way you can keep track of the amount of carbs, protein and unsaturated fat you have taken in. Based on this you can make adjustments to your diet so that you are optimally prepared when race day comes. Wish to get more running tips? Subscribe to the Best Running Tips Newsletter or to my site blog. Go from Marathon Training Nutrition Page to Marathon Running Page Go from Marathon Training Nutrition Page to Best Running Tips Homepage Marathon Running 100 Day Marathon Plan | Marathon Training Tips | Marathon Training Nutrition | History of the Marathon | Boston Marathon | Chicago Marathon | New York Marathon |
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