The Importance of Marathon Training Nutrition - Why Marathon Diet is The Hidden Secret to Marathon Success
Marathon training nutrition should be top of mind for you.
Why? Because marathon diet is so important that I'd like to call it the hidden secret for marathon success.
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 marathon training diet emphasizing the right carbohydrates and protein.
We'll get into the details of this below, but don't just skip this page thinking, oh, I have heard it all before. Marathon nutrition is key to a top performance.
Marathon Training Nutrition Tip #1: CarbohydratesThe best marathon diet concentrates 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.
Can't go wrong with colorful vegebtables
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.
This makes it all very complicated though. I would not recommend that you go into painstaking detail to try and match those exact measurements. But do keep in mind that for great marathon nutrition you'll need plenty of whole grains, fruit, vegetables and low-fat dairy products. Each day, every day.
Marathon Training Nutrition Tip #2: ProteinSecondly, marathon 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 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 diet, 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.
Are you still with me? You must like pain....
The above three marathon diet tips simply summarise what is a healthy diet. You can accomplish healthy marathon nutrition by simply staying away from products high in sugar, deep-fried foods and non-natural foods including frozen foods.
This is not incredibly hard. You know what is healthy and what is not!
Marathon Training Nutrition Tip #4: What About Supplements?Now, I am not a huge fan of supplements.
Unless they work... Then I really love them....
In principle, a healthy diet is all you need to get all the nutrients you need in normal daily life.
However training for a marathon, is not "normal daily life". In fact, it’s a lot of hard work!
You will be more tired during the period you are training for your marathon. Guaranteed.
This can partly be "fixed" by more sleep. And sleep should be an absolute priority for you. But nowadays, it is hard for almost everyone to get enough sleep. Work, children, career, etc, it can all get in the way of getting sufficient rest and sometimes even of being able to eat healthy.
So, what supplements are useful? I am not a doctor. Let's make that qualification first and foremost. But I have had good experience with magnesium to alleviate stress and muscle pains.
Other supplements should really be up to your bloodtest results. I am a regular taker of vitamin D. My doctor found my Vitamin D levels to be a little low in winter. Eventhough I live in Australia, the area I am in, Victoria, does get cold and wet during winter and lack of sun has impacted.
It is worth considering going through the process of getting some detailed bloodwork done. Marathon training is incredibly hard work and I think when you are putting your body through that amount of ‘stress’, every little bit helps.
Marathon Training Nutrition Tip #5: Diet / Weight Loss a No-NoI'd be really careful in trying to combine a low-calorie marathon diet with marathon training. When doing all those miles and miles of running, you need to supply your body with fuel.
Focus on healthy eating, not dieting!
Try to starve yourself and you'll run out of fuel. It might help you lose weight, but the consequences are that you'll end up very, very low in energy, you'll be more likely to skip workouts, you'll get grumpier and grumpier, you may get sick, etc.
When you are training for a marathon and running all those training miles, chances are, that you'll lose weight anyway. But I wouldn't make it a direct aim of your marathon training diet. Make sure you eat healthily and make sure you eat enough so you can sustain your training.
Marathon Training Nutrition Tip #6: Eat Directly After a WorkoutEating directly after a workout is an incredibly good idea. Probably one of the more important parts of this marathon training diet page. Your body is most susceptible to taking in the fuel you'll provide it with directly after a workout.
Choose a snack or meal that is both high in carbs and protein. Some of the diet drinks are fairly popular as they offer a quick way to take in energy at a pretty good carb/protein ratio.
But I prefer natural choices for my marathon nutrition. E.g something like a sandwich with lean meat/salmon with some green leaves, tomato and cucumber. Or some noodles with tofu and some stir-fried vegetables. Incredibly quick to prepare and healthy as! They are the smart components of your marathon training diet.
Marathon Training Nutrition Tip #7: Practice Running and Eating and DrinkingDuring the marathon you'll likely be eating, drinking and running all at the same time. And it is not as easy as it seems! So practice it during training.
Lots of runners rely on energy gels and sportsdrinks as their marathon diet on race day. A good energy gel can do wonders. You need it to be not too gooey though, so make sure you test them during training. There are good healthy, natural alternatives. Banana, dates, sultanas/raisins, trail mix, etc. I personally like trail mix.
Gotta drink plenty of water, before, after and during workouts!
I take a hydration pack with me on long runs. It allows me to carry some little water bottles and also has pouches in which you can put gels, trail mix etc.
While running (note, this does take a bit of practice!), you can then open the pouch carefully grab a small handful of trail mix, eat and wash it away with water.
It's really best if you try to eat from early on at regular intervals. E.g. something like every 30 minutes or so. In the beginning you won't be hungry, but when you are feeling hungry, it is too late.
It takes 30-60 minutes for the food to get your blood, so you'll need to eat before you think you need it.
Same with water. Start drinking from the beginning. Little sips at a time every 15-20 minutes.
Marathon Training Nutrition Tip #8: Carb LoadingOne practice you may have heard about already is "carb loading" or "carbo loading". What this basically means is that you add extra carbohydrates to your marathon diet in the days before your marathon. This fills up the muscles with extra glycogen.
The goal is that when you run your marathon your muscles will have top levels of glycogen in them (this will keep you going for longer).
Now, one common misconception with carbo loading is that you first need to deprive yourself of carbs. The original practice of a few decades ago was that elite marathon runners would go out on these long runs about 7-10 days out of the big race.
Afterwards they would not provide their bodies with any carbs. I think it was Steve Moneghetti, the great Australian marathoner who once said that this made him feel like "death warmed up". So, not a great feeling... :)
After doing that for 3-4 days, they would then start feeding their bodies lots of carbs.
It was believed that this was optimal marathon nutrition. This was the way to get the highest levels of glycogen in your muscles just before your race.
This is simply not true! Later, with more advanced research and technology available, it was found that you absolutely don't need to deprive yourself of carbs. Just fill up extra in the 3-5 days before a race. That's why pasta is such a favorite with marathon runners and all the big marathons now have a pasta party the night before.
Marathon Training Nutrition Tip #9: Don't Attend the Pasta Party (or the Expo)This may come as a little bit of a surprise. We just talked about carbo loading and the popularity of the pasta party, now I am telling you to not go to the pasta party.
The reason for this is not on a nutritional basis. Pasta the night before a marathon is a sound choice. But, if you can avoid it, don't go to the pasta party.
Most big marathons have a marathon expo that provides you with all kinds of goodies and discounts on running items. Skip that one as well.
It's really best to not spend too much time on your feet the day(s) before the marathon.
Or go to bed too late.
Pasta parties are often great get-togethers.
But when they are poorly organized or just very busy it can mean that you'll stand in line for a long time waiting for your food.
And when you start talking to other runners time will fly and before you'll know it you'll be up too late.
I'd highly recommend being non-social in the last day(s) before the marathon and get a nice pasta meal at a quiet Italian restaurant, relatively early at night, then go to bed early.
A bit of discipline and planning here can make a world of difference!
I also recommend checking out my marathon taper page which features a complete guide on tapering, including the 10 Don'ts of Marathon Tapering.
Marathon Training Nutrition Tip #10: Don't Experiment During the RaceOne of the big, big mistakes that people make is to suddenly do something different on race day. I am not sure what it is, but without reason, suddenly, you get this big idea and you throw your complete marathon training diet out of the window.
You might have been talking to a friend in the lead-up to the race who swears by product X or drink Y and tells you "You need this stuff during your marathon.".
Then you decide to experiment with another brand of sports drink or a food that somebody else loves.
Don't do it. Don't ignore your marathon training diet and don't experiment with it.
You have trained with a certain sports drink/water and with certain foods or gels. You have tested what works. Don't mess it up on race day with silly experiments.
It could end badly. With that I mean stomach cramps, not being able to hold your food in, etc. I have seen it all. Don't play around.
In conclusion, your marathon training diet really comes down to eating healthily and being smart with your food choices.
Marathon training is tough, so you need to eat well. Use your training to experiment a bit with the food you use and work out what works.
Once you have found a golden formula, don't play around with it anymore, especially not on race day.
I hope these marathon nutrition tips have helped, so that you are optimally prepared for your big race.
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