Walking may not be considered a strenuous physical activity to some people. When the topic turns to marathon walking, the degree of difficulty sharply increases. Marathon walkers have specific dietary needs that ensure they are able to perform at a high level over a grueling 26.2-mile course. Improper hydration and nutrition puts marathon walkers at risk of fatigue and injury, plus it is certain to affect quickness and endurance.
Carbohydrates
Marathon walkers burn thousands of calories over the course. According to Runtheplanet.com, a marathon walker will burn about 2,600 calories over 26.2 miles, so that means you need to consume enough carbohydrates to cover that in your pre-race nutrition program. The website says your body can store about 2,400 or 2,500 calories of carbohydrates, and the rest can come from fat. The body will absorb both concurrently. Foods that provide ample amounts of carbohydrates include pasta, omelets, breads and potatoes.
Snacks
Snacking during your marathon walk does not necessarily have to be done while you are walking, but stopping to snack is certain to give you a slower finishing time. Snacks during the walk can help provide small bursts of energy, and according to Marathonwalking.com, snacking should not be done in large amounts. The website states that you should eat small portions fairly often, so energy bars should be broken in half and placed in plastic bags to be stored in your pockets or a fanny pack. Other popular snacks for marathon walkers are sugary snacks like jelly beans and gummy bears in addition to cheese, granola bars and bagels.
Protein
Your muscles will work hard as you walk a marathon course and the best way to make sure they don't get overworked is to aid their strength development by eating enough protein. According to Walkingconnection.com, foods like legumes, skim milk, low-fat yogurt, cheese, chicken and fish provide exceptional amounts of protein. The website also says that a person's diet should be between 15 percent and 20 percent protein.
Hydration
Drinking water during a marathon does not constitute proper hydration. A marathon walker should consume ample amounts of water each day in preparation for the marathon and should drink up until about two hours before the race. According to Halhigdon.com, you should stop taking in large amounts of water before the race or you will have to urinate during the competition. Once the race begins, you should sip small amounts of water when you come upon aid stations, and resist the urge to chug as much water as you can.
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