Developing a diet plan to adhere to while training for a marathon can be confusing for beginners that may not be sure about the best options for peak performance. Eating a healthy diet while consuming plenty of water throughout your training program will help you maintain healthy energy levels and prevent dehydration or muscle cramping. A healthy diet plan also provides your body with essential vitamins, minerals and nutrients it needs to complete the 26.2-mile race.
Stay Hydrated
Even mild dehydration can impair a runner's performance and cause muscle cramping. Marathon runners should drink plenty of water or beverages with added electrolytes before, during and after the race. "The Boston Globe" reports that runners should stay hydrated by consuming up to 16 oz. of fluid, but stop drinking fluids one hour before the race starts. This method keeps you hydrated without bogging you down with water before the race. While most marathons have water stations, many marathon runners carry a water bottle on a water belt to ensure they stay hydrated throughout the race.
Fresh Produce
Fresh or frozen produce is high in nutritional value and full of iron, vitamin C, calcium and potassium, nutrients which help maintain endurance and stamina levels. These foods are low in saturated fat, which may cause a decline in energy levels. Additionally, foods such as bananas, berries and broccoli are high in potassium and vitamin C, which help your body repair muscles after a long run. Muscle repair leads to reduced muscle soreness.
Carbohydrate-loading
MayoClinic.com reports that a carbohydrate-loading involves eating a higher amount of carbohydrates and reducing your activity level three or four days before a "high-intensity-endurance" workout such as a marathon. This process maximizes energy, or glycogen, storage while boosting your athletic performance. Increasing your glycogen levels prior to a marthon helps you maintain your stamina during the run. Carbohydrate-rich foods make up 70 percent of a carbohydrate-loading diet.
Lean Protein
While it may seem like your body needs high amounts of protein to complete a long run, the American Dietetic Association reports that too much protein increases the chance of dehydration and muscle cramps. Eat no more than 1 g of protein for each pound of body weight per day. Consume protein after a running workout during the training process to reduce muscle soreness. Choose lean proteins such as grilled chicken, lean beef, fish and turkey. Lean beef also provides iron, which may help prevent your body from becoming fatigued.
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