Running long distances such as marathons is an incredible feat. Passing this test of endurance, strength and stamina requires a proper diet that is high in carbohydrates, moderate in protein and low in fat. Running burns approximately 6 to 8 calories per minute, according to the Merck Manual Online Medical Library. A proper plan that incorporates nutrition before, during and after a run is important, especially in preparation for the day of a big race.
Carbohydrates
The preferred fuel for distance running is carbohydrates because they can be easily converted to energy. Carbohydrates are stored in the body as glycogen in muscles and the liver. When running, glycogen is converted to glucose and transported to muscles that need energy. If muscle glycogen breakdown exceeds its replacement, fatigue and sets in. Complex carbohydrates release energy at a steady rate to maintain blood sugar levels, according to the Harvard School of Public Health. Good sources of complex carbohydrates include whole grain pastas and bread, potatoes, brown rice, beans, nuts, lentils, fruits and vegetables.
Carbo-loading
Many runners like to "carbo-load" before an endurance event in order to increase glycogen stores in the body. This diet entails increasing the amount of carbohydrates eaten and decreasing physical activity several days before a long race, according to the MayoClinic.com. Such a diet helps boost performance, maximize energy, prevents fatigue during a run.
Protein
Protein is vital to repair and rebuild small, exercise-induced muscle tears, according to RunnersWorld.com. Athletes should consume 0.5 to 0.7 grams of protein per body weight. For instance, a 130-pound runner should eat around 65 grams of protein per day. Sources of protein include lean meat, fish, skinless chicken, eggs, low-fat dairy products, legumes, beans, nuts, seeds, and whole grains. For vegetarians, soy or tofu-based burgers are good sources of protein.
Fat
Fat serves as an additional source of energy, helps insulate the body and aids in the absorption and transport of fat-soluble vitamins and joint lubrication. The type of fat consumed is also important. Saturated fats should be eaten sparingly and can be found in red meat, desserts and cheese. Too much saturated fat can contribute to obesity and heart disease, even for marathon runners who burn off extra energy. Unsaturated fats are the "healthier fats" and can reduce cholesterol levels. Sources include cooking oils (olive and canola), avocados, nuts, seeds, margarine and oily fish.
Hydration
Hydration during and after running is vital to maintain energy and to replace minerals lost. For training runs under 30 minutes, drinking water is fine. For longer runs, however, a sports drink is needed to prevent cramping and to replace carbohydrates and electrolytes lost through sweat, according to the University of Pittsburgh Medical Center's Sports Medicine Department. Hydration is a delicate balance of fluid, carbohydrate and electrolyte consumption. Drinking too much water during a long run might dilute sodium levels and cause hyponatremia. Not drinking enough water and an excessive amount of sports drinks leads to hypernatremia. Since body types and requirements differ from person to person, take time to figure out what hydration balance works for you.
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