Endurance runners need to eat a certain ratio of carbohydrates, protein and fats in order to maintain a high energy level during training and competitions. The Olympic Training Center in Colorado Springs reports that endurance athletes need to eat a high-carbohydrate diet so that they can sustain long exercise sessions. The ideal diet includes lean protein, foods that are rich in vitamins and minerals and beverages that prevent dehydration.
Carbohydrates
Carbohydrates are the primary energy source for endurance runners, and the diet needs to contain complex carbohydrates such as potatoes, oatmeal, wheat cereals, wheat pasta and other grains that provide a steady source of energy. Carbohydrates from fruit, milk and table sugar can provide an instant burst of energy. The body converts carbohydrates to glucose and stores it in the muscles in the short term. Runners undertaking intensive exercise then have a steady source of energy to fuel their runs for several hours. Allegra Burton, RD, MPH, author of "Nutrition for the Endurance Athlete" on the Marathon Guide website, recommends that runners need to eat a diet where 60 to 70 percent of calories are derived from carbohydrates.
Protein
Protein is another energy source for runners, and can help the endurance runner maintain muscle strength. The American Dietetic Association recommends a daily protein intake of 10 to 12 percent of total calories, but endurance athletes may need more depending on how hard they train. Lean protein sources such as chicken, turkey, tofu, lentils and beans are an important part of the runner's diet. However, excess protein can cause dehydration, so a runner will need to drink more water or sports beverages as protein intake increases.
Fats
Fats can provide energy during long and intensive training sessions, and may be a valuable source of energy for endurance athletes. In "Nutrition for the Athlete" by J. Anderson, L. Young and S. Prior of the Colorado State University Extension, the authors note that trained athletes use fat as an energy source more quickly than untrained athletes, and that any training sessions that last more than an hour may require dipping into fat stores for energy. Healthy sources of fat for endurance runners include fatty fish, low-fat dairy products, olive oil, avocados, flaxseeds, vegetable oils and walnuts.
Vitamins and Minerals
As long as the marathon runner eats a varied diet, he will be getting the daily recommended amount of most essential vitamins and minerals. Vitamins and minerals play an important role in performance. Since endurance athletes lose a significant amount of sodium, iron, calcium and potassium when sweating, they need to eat potassium-rich foods such as bananas and oranges, and can also add salt to beverages during periods of intensive exercise. Endurance runners that are deficient in iron, riboflavin or calcium may need to consume more foods that contain these minerals, or take supplements to support their healthy diet.
Water and Sports Drinks
Dehydration can have a negative impact on performance and make it difficult to absorb certain nutrients. Endurance runners need to drink water before, during and after training and events, and drink enough water to restore body weight after sweating. Endurance runners may also benefit from drinking sports drinks that contain electrolytes and calories from simple sugars. Some sports drinks also contain protein that can supply amino acids.
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