Because the body uses up so much energy during long-distance training and races, how you fuel your system before and during a marathon or similar race is at least as important as what you wear on your feet or how you train. Understanding nutrition can help you become a better long-distance runner and improve your personal records.
Carbohydrates
Carbohydrates are the main source of food energy, making them an essential part of any distance runner's diet while training or before a race. According to marathon coach Hal Higdon, your diet should consist of 50 to 55 percent carbohydrates. But that doesn't mean you can load up on white bread, cakes and cookies. Complex carbohydrates release their energy slower than simple carbs like sugar, making them more effective for long-distance running. Aim for whole wheats and fruits and vegetables like apples and green vegetables like broccoli.
Protein
As you run long distances, your body begins to burn not only fat, but muscle as well. That's why it is important to replenish your muscle tissue by eating foods high in protein. Getting 12 to 15 percent of your diet from protein will help ensure you don't lose critical muscle mass during your training. Lean protein sources like beans, skinless chicken breast and turkey and fish will help ensure you're getting the protein you need without too much saturated fat content.
Fat
It may seem counter-intuitive to focus on fat while trying to accomplish an athletic feat like running long distances, but the high number of calories burned while running helps ensure any fat you eat gets turned into energy rather than being stored away as extra pounds. Combine your fat intake with the carbohydrates you eat for the best results, with snacks like snack peanut butter on whole-wheat bread. Examples of unsaturated fats include soybean oil, olive oil and peanut butter.
Water
Water is perhaps the most important part of your diet if you are a long-distance runner. As you run, your body loses water and your body temperature rises, making hydration essential to maintaining your pace and energy. The amount of water you drink is proportional to your weight, but a general rule of thumb is that if you become thirsty, you're probably already slightly dehydrated. Take water along with you in a bottle as you run, and stop at aid stations frequently during your race and drink water and sports drinks, which contain essential electrolytes like potassium, sodium and calcium.
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