Running a marathon is considered one of the most grueling physical endeavors you can put your body through. The 26.2-mile run can cause any number of problems, according to a report at BBC Sport. Massive fluid loss is caused by sweating and breathing, which could lead to dehydration. The loss of fluid and fatigue from the run tightens the musculature. The constant pounding caused by your feet meeting the ground at a runner's pace is the equivalent of two to three times your body weight, leading to micro-tears in muscles and the loss of three-quarters of one inch in height. Proper nutrition and hydration before a distance event can keep energy levels high and prevent interruptions--muscle cramps, digestive problems--in your run.
Nuts
Nancy Clark, a certified sports dietitian and author of multiple books on athletes and nutrition, recommends nuts to her clients. In a 2009 article, Clark writes that nuts, including walnuts and almonds contain magnesium, niacin, copper, manganese and vitamin E, a powerful antioxidant that eliminates inflammation-causing, cell-mutating free radicals. Nuts also provide a food source of protein, which the body converts into energy, and can reduce low-density lipoprotein--bad cholesterol--levels in the blood.
Carbohydrates
The body converts carbohydrates into sugars during digestion. Carbohydrates found in pastas, pancakes and whole grain breads are converted into a special sugar called glycogen. Glycogen, according to MayoClinic.com, creates an energy storage system in the body that disperses sugars consistently throughout the race to prevent runners from losing steam. The Harvard University School of Public Health recommends whole wheat and whole grain foods. The sugars found in potatoes and white bread are converted to fat, not glycogen. Cool Running, a site for runners, warns against eating beans or high-fiber foods during the 48 hours prior to a marathon to avoid upset stomach, gas and bloat on race day.
Salmon
Omega-3 fatty acids, like those found in salmon, provides a dual benefit to the marathoner. According to the MayoClinic.com, omega-3 fats offset cholesterol, blood pressure and triglyceride levels in the blood, and reduce the likelihood of blood clotting. The website cites evidence that one to two servings of fish with omega-3 fatty acids may reduce your risk of heart disease. Omega-3 fats have also been proven to prevent and resolve tissue inflammation in arthritis sufferers.
White-Meat Chicken
White-meat chicken, like that found in the breast, offers a low-fat source of protein to the marathon runner. EatChicken.com, the consumer information website of the National Chicken Council, estimates that a three-ounce baked skinless chicken breast contains 24 grams of protein, the same as a similarly sized broiled beef tenderloin, but with 60 less calories and six times less fat.
Sweet Potatoes
In addition to being a healthy source of carbohydrates, sweet potatoes provide vitamins A and C. These powerful antioxidants assist the body's immune system and fight free radicals. According to the Louisiana Sweet Potato Commission, one four-ounce sweet potato contains half of the human body's daily vitamin C intake and five times its vitamin A needs.
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