A marathon is a 26.2-mile race and it requires hours of running or walking to finish the event. If you have a marathon coming up, you may be trying simply to complete the distance or you might be hoping to improve on your fastest time. Diet plans for marathon athletes provide essential nutrients as well as the energy runners need for their rigorous training.
Energy
Marathon athletes need enough energy to support their training, but not so many calories that they gain unwanted weight. During more intense training periods, such as higher mileage weeks or long runs, you need more calories. Choosing a variety of foods can help you meet your requirements for vitamins and minerals. Meal and snack patterns are also important for marathon athletes, and you can have a small meal or snack a couple hours before your workout. The Gatorade Science Sports Institute suggests having a slightly larger meal several hours before your workout if you have trouble digesting solid food too close to the workout.
Macronutrients
About 50 to 60 percent of total calories should come from carbohydrates because they supply energy and maintain muscle glycogen. According to Iowa State University Extension, marathon athletes need up to 0.8g protein per 1 lb. of body weight per day. This is higher than non-athletes, but if your diet supplies enough calories it probably supplies enough protein, too. Fat should provide about 25 to 30 percent of total calories. The focus should be on healthy unsaturated fats, such as those in olive and vegetable oil, fatty fish and avocados.
Recovery Snack
Marathon athletes need to recover from each training session so that they can be ready for the next one. To replenish muscle glycogen stores, Iowa State University Extension recommends taking a post-workout snack within 30 minutes of finishing your exercise. The snack should be about 70 to 250 calories and have about 1g protein for every 4g high glycemic carbohydrate, such as fruit juice, a banana or bagel. Your body can quickly digest carbohydrates with a high glycemic index so that your blood can transport the nutrients to your muscles as soon as possible.
Fluid
Severe dehydration is dangerous and even mild dehydration hurts performance. According to the Gatorade Science Sports Institute, a fluid loss equal to 2 percent of body weight can impair performance. Marathon athletes should stay hydrated throughout the day and drink an extra 16 oz two to three hours before a workout. During workout, they should take in some fluid about every 15 to 30 minutes and after the workout, they should drink enough to replace fluid losses. The rate of fluid loss can vary with weather, individual variation and workout intensity.
Considerations
You should never try a new food or fluid before or during a race. Instead, experiment with your energy and fluid intake during your training. Decide on what you will have for your pre-race breakfast and exactly which products you will use during the race. This will reduce the risk of getting stomach cramps or other discomfort during the event. Remember that people are different and what works for some may not work for others.
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