Marathon running has become ever more popular, with an increase in participants of 9.9 percent from 2008 to 2009, notes MarathonGuide.com. The diet aspect for people who participate in marathons is critical. What you eat, how much and when are important for successfully navigating a marathon.
Carbohydrates
The type and quality of food consumed is important to providing enough energy for the entire marathon. "Nancy Clark's Food Guide for Marathoners" recommends 7 to 10 g of carbohydrate per kilogram of body weight for training for the marathon. As the marathon nears, you should reach the upper end of this range. High carb intake allows the body to store carbohydrates as glycogen in order to have enough energy for the entire race.
Antioxidants and Other Nutrients
Endurance runners take in lots of oxygen. This means that they also breathe in many free radicals, which are a byproduct of oxygen. Therefore, it's important for you to follow a diet rich in antioxidants to counteract the intake of free radicals. Foods rich in antioxidants include citrus fruits, carrots, whole grains, green leafy vegetables, fortified breakfast cereals, seafood and fatty fish. General recommendations for other nutrients, notes the "Food Guide for Marathoners," are 19 to 26 calories per pound of body weight and 1.2 to 1.4 g of protein per kilogram of body weight. Also, recommends the guide, 20 to 35 percent of calories should come from fat.
Food Before the Marathon
Eating prior to the race is important, but it can also be challenging. According to the "Food Guide for Marathoners," you should consume a minimum of 400 and maximum of 800 calories two to four hours prior to the race, consisting of high-carb, low-fat, moderate-protein foods, along with 10 oz. of water. Right before the race, recommends "Marathon: The Ultimate Training Guide," you should consume an energy gel, a sports bar or a sports drink to provide carbs in an easily digestible form.
Food During the Marathon
The food you eat during the marathon should consist of carbohydrates that are easy to digest and low in fat and protein. By avoiding fat, protein and high-fiber foods, your stomach will stay calm and prevent irritation. Good choices include gummy bears, electrolyte chews, jelly beans, bananas, pretzels, energy gels and sports bars. For each hour of the event, you should consume 30 to 60 g of carbohydrate, along with 8 oz. of water or sports drink.
Food Following the Marathon
The food you eat following the marathon will allow for optimal recovery and replacement of your glycogen stores. Directly following the event, choose a food or drink that provides 100 to 400 calories with protein and a high carb content. Examples include a sports drink, juice, chocolate milk or a sports bar. After that, you should consume an actual meal within two hours of the end of the marathon. You should drink liquids until your urine is pale yellow or clear, notes "Eat Smart, Play Hard: Customized Food Plans for All Your Sports and Fitness Pursuits."
References
- MarathonGuide.com: USA Marathons and Marathoners 2009
- "Nancy Clark's Food Guide for Marathoners"; Nancy Clark; 2007
- "Marathon: The Ultimate Training Guide"; Hal Higdon; 1999
- "Eat Smart, Play Hard: Customized Food Plans for All Your Sports and Fitness Pursuits"; Liz Applegate; 2001
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