If you're training for a marathon, you need to pay careful attention to how much you eat. Long-distance runners who don't consume enough calories to replace those burned during their intense exercise risk health problems from their running routines. Your caloric needs depend on your training schedule and intensity, but if you lose weight during your marathon training, add calories to your daily diet. Proper nutrition and diet represents a critical part of marathon training.
Diet Basics
Athletes such as marathon runners can perform their best when they consume a variety of healthy foods, according to Colorado State University. When you're training for a marathon, your diet plan should include a majority of carbohydrates, which provide fuel for your body. Fat also represents a fuel source for your body, while protein helps to build and rebuild muscle tissue. You'll also need to make sure you drink plenty of water, since dehydration can result in cramps and muscle fatigue.
Carbohydrates
About 70 percent of your food should come from carbohydrates, including both complex carbohydrates and simple carbohydrates, in the days leading up to your marathon training sessions, according to Colorado State University. Marathon runners who eat a high-carb diet in the days prior to the marathon tend to have more stamina than those who don't follow such a diet. When choosing your carbohydrate sources, whole grain products such as breads, pasta and cereal make good sources of complex carbohydrates, while fruits, milk and sugar represent courses of simple carbohydrates.
Fats
Fats also provide fuel for your body. In fact, once you've been running for more than an hour, your body will be using mostly fats for energy, according to Colorado State University. To make sure your marathon performance doesn't suffer, keep your total fat intake above 15 percent of total calories in your diet during training. Any less than that and you may not do as well in your marathon. Try cooking your vegetables in olive oil, for example, or eat a handful of walnuts, which contain plenty of healthy fats.
Protein
Although training for a marathon can increase your need for protein, you only need to consume about 10 to 12 percent of your calories as protein, according to Colorado State University. Marathon runners and other endurance athletes should eat about 1.2 to 1.4 g of protein for every 2.2 lbs. of body weight, meaning a 150-pound runner would need between 82 and 95 grams of protein a day. Try to choose healthy protein sources low in saturated fat, such as poultry, fish or very lean beef.
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