Deciding the best diet while training and preparing to run a marathon can be tricky for beginners who are unsure of what is best to eat to ensure peak performance during the race. Maintaining a healthy diet during the training process and the night and morning before the race will help maintain energy levels and prevent muscle cramping and dehydration.
Stay Hydrated
Before the race, drink plenty of water or electrolyte-filled beverages like Gatorade or Powerade. According to the Boston Globe, runners should "drink about 8 to 16 ounces of fluid to remain hydrated — but stop drinking one hour before the start." This will help keep hydration levels up and prevent muscle cramping. Many runners also strap on water belts that keep water bottles handy for continued hydration during the race, especially during hotter temperatures. Water belts vary in price and may include several bottles, which is a great option for a marathon.
Carb-Loading
According to the Mayo Clinic website, carb-loading means that a runner is "increasing the amount of carbohydrates you eat and decreasing your activity several days before a high-intensity-endurance athletic event. Carbohydrate loading helps maximize energy (glycogen) storage and boost your athletic performance."rnrnIncreasing glycogen levels before a race will help a runner maintain his or her stamina and performance. Carb-loading involves making 70 percent of the diet three to four days before the marathon carbohydrate-rich foods.
Lean Protein
The American Dietetic Association recommends moderation when it comes to protein, as too much can increase the chance of muscle cramps and dehydration. The ADA suggests no more than 1 gram of protein for every pound of body weight each day. During the training process, consume protein after a workout in order to help decrease muscle soreness. Runners can find protein in lean meat, such as grilled chicken, fish or beef. Beef is a good source of iron, which helps prevent fatigue.
Raw Fruits and Vegetables
Raw or frozen fruits and vegetables have retained the largest amount of their initial nutritional value and are a source of iron, potassium, vitamin C, and calcium--all of which help runners maintain their stamina and endurance. Fruits and vegetables are also low in saturated fat, which is recommended for training marathon runners, as diet high in saturated fat may decrease energy levels. In addition, as mentioned by Fitness magazine, Vitamin C and potassium can help the body repair muscles worked after a run, which may help combat soreness.
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