Diet & Nutrition For Marathon Training

A marathon is a 26.2-mile running race that takes place on an outdoor course. Hundreds of marathons occur each year, including traditional events such as the New York City and Boston marathons and nontraditional events such as the Big 5, a combined marathon and safari event in South Africa. A marathon is physically taxing and requires specific training, diet and nutrition for a successful finish. Marathon nutrition focuses on providing fuel for your muscles and preventing dehydration.

Everyday Diet

Runners should follow a healthy diet that is rich in nutrient-dense foods such as fruits and vegetables. According to registered dietitian Lisa Dorfman, distance runners need to increase their caloric intake above and beyond average intakes and suggests consuming one gram of protein per pound of body weight. The greatest nutritional planning, however, is centered around eating before, during and after runs.

Before Runs

Registered dietitian Leah Hammel recommends consuming 0.5 grams of carbohydrates per pound of body weight about an hour before your run. According to Hammel, eating before a run helps endurance by providing fuel for muscles and settling the stomach. Practice runs are an opportunity to experiment with food items and quantities so you know what will work on race day. An unsettled stomach can be prevented by timing meals. Consume large meals no later than three to four hours before running and small meals no later than two to three hours before running. Consume liquid meals no later than one to two hours before running. Snacks can be consumed an hour before. Snacks should be consumed before activity, but large, small and liquid meals are optional depending on schedule and preference.

Before Competition

Nutrition during marathon week should be the same as during training, except it will be necessary to load up on carbohydrates the day before the race. Carbohydrates are the primary fuel source used during distance running. Carbohydrate loading involves eating about 600 grams of carbohydrates per day and helps to improve performance by preventing depletion of energy stores in your muscles. You should eat two to three hours before competition. Races usually begin in the morning, so your pre-race meal will probably be at breakfast time. Avoid gastrointestinal problems on race day by eating meals you have eaten before and know sit well with you.

Foods

Low glycemic-index foods such as oatmeal are desirable before long runs because they are absorbed into your bloodstream slowly, providing more continuous energy. Select foods high in carbohydrates, but avoid fruit and fatty foods before you run because they can cause stomach problems. Fruits are suitable for everyday consumption, but contain fructose that is absorbed slowly and can cause gastric distress. Fats take a long time to digest and can cause distress as well. Sensitive athletes may also experience gastric problems from consuming liquids before a run.

Running and Recovery

Adequate water and carbohydrate consumption will keep you running. Drink eight ounces of water every 15 minutes to prevent dehydration. Dehydration can cause fatigue and impact performance. Consume 0.5 grams of carbohydrates per pound of body weight per hour during a run. Water and carbohydrates can be consumed in various forms, such as sports drinks, gels, bars and high-carbohydrate foods. Your muscles are best replenished two to four hours after activity, so Hammel recommends consuming 200 to 400 calories of carbohydrates post-run.