Marathon runners require energy and muscle strength to complete their high-intensity training sessions and events. The main source of energy comes from the consumption of easy-to-digest carbohydrates, followed by protein. The combination of these foods helps to keep the body healthy and muscles strong for stamina and endurance while running.
Carbohydrate
Marathon runners receive their main fuel source from the consumption of carbohydrates. Research from Colorado State University Extension shows that marathon runner benefit from consuming a high-carbohydrate diet to fuel the muscles for endurance and intensity. Carbohydrates should make up 40 to 50 percent of the overall caloric intake. Increasing the daily carbohydrate intake to 70 percent of total calories two to three days before the marathon event will increase the amount of available oxygen to muscles. It is best to choose fresh fruit, vegetables and whole grains for carbohydrate consumption.
Fat
Fat provides a long-lasting energy that benefits the muscles during long running sessions. Marathon runners should consume approximately 30 percent of their total caloric intake in the form of healthy fats. According to Colorado State University Extension, high-intensity runners use fat quickly during training sessions and require a higher intake than the average person requires. Avoid dropping your fat consumption below 15 percent of your total daily caloric intake to maintain top performance while running. It is best to reduce fat consumption two hours before each training session since it is slow to digest and may cause stomach upset in some people.
Protein
Protein is important in a marathon runner's diet for energy and muscle repair. The average person consumes more protein than required by the body. The American Diabetic Association reports that 10 percent of the total daily caloric intake from protein is sufficient for health. A marathon runner requires slighter higher at a rate of 14 percent of the total daily caloric intake. The best protein choices for a marathon runner include lean red meats, fish, poultry, peanut butter and egg whites. Some runners may experience stomach upset when consuming protein within two hours of running.
Water
Marathon runners sweat fluids from their body at a rapid rate during training and event. It is important to consume water on a regular basic to replace lost fluids and keep the body hydrated. Colorado State University Extension recommends that marathon runners consume a minimum of 16 ounces of water two hours before running. It is best to continue hydrating the body while running by consuming 8 to 16 ounces of water after every 20 minutes of running. Marathon runners benefit from consuming a carbohydrate drink or gel pouch after every 45 minutes of running to replace energy burned while running.
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