Running 26.2 miles to complete a marathon requires proper nutrition and hydration. The diet plan that outlines the nutrition and hydration for the marathon is also used for the weeks of training leading up to the race. Marathon runners require a specialized diet plan that matches nutrients to the physical demands of training.
Function
For a marathon runner, a diet plan serves several functions. The most important function is the supply of energy and fuel to complete training runs. Other functions include a general outline of what to eat, when to eat and how much to eat. A properly balanced diet plan will promote recovery by repairing muscles and tissues following a workout and will reduce the symptoms of overtraining such as chronic tiredness and frequent illness.
Macronutrients
According to Hal Higdon, marathon running coach, a balanced marathon diet plan will consist of about 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates. Carbohydrates consist of simple and complex and are the primary energy source for marathon runners. Fat is the secondary source for energy and promotes healthy bodily functions such as healthy skin and hormone production. Protein is the third source for energy and is essential for muscle growth and repair. Obtain the balance of macronutrients by eating a variety of whole foods in each category.
Time Frame
Nutrient timing is almost as important as the food choices for a marathon runner. Consume five to six small balanced meals throughout the day. Dr. Loren Cordain, author of "The Paleo Diet for Athletes" recommends consuming about 200 calories one hour before exercise and a carbohydrate/protein recovery drink within 30 minutes of the workout.
Considerations
Keep a nutrition journal that tracks the types of food you consume, amounts and percentages of macronutrients. Cross-reference the nutrition journal if you see increases or decreases to your workout performance. If a trend occurs, adjust your diet accordingly. Start your marathon training by recording your marathon and nutrition goals. For example, a specific goal may be to eat lean protein, fruits and vegetables.
Electrolytes
Electrolytes are crucial for muscle performance during marathon training. A proper diet plan will supply adequate amounts of electrolytes--vitamins and minerals. The most important vitamins and minerals for a marathon runner include vitamin B, vitamin C, vitamin E, iron, calcium and zinc. Each vitamin and mineral is responsible for bodily functions that can improve performance, as well as speeding up recovery.
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