The marathon runner has very different nutritional needs from the sprinter. Where the sprinter requires powerful muscles and quick bursts of energy, the marathon runner relies on lean muscle and sustained energy to perform her best. Elite marathon runners run 26.2 miles in a little over two hours. Dedicated training plays the biggest role, but it wouldn't be possible without proper nutrition tailored to their unusual needs.
High-Carb Diet
A diet high in carbohydrates will provide you with plenty of energy to sustain you through long, intense runs. Aim to get 60 to 70 percent of your calories from quality carbohydrates, like whole grains, fruits and vegetables, and 12 to 15 percent from lean protein, like chicken or fish. Keep your fat intake to less than 30 percent, of which no more than 10 percent should be saturated fat. Healthy fats come from nuts, olive oil, vegetable oil and fatty fruits like avocado.
The 40-30-30 Diet
The 40-30-30 diet increases protein intake and decreases carbohydrate intake. In fact, the name 40-30-30 refers to 40 percent carbohydrates, 30 percent fat and 30 percent protein. Proponents believe that reducing the carbohydrate intake will alter the way certain hormones function during digestion and exercise, leading to an increased amount of oxygen being available to the muscles. A study by Florida State University refutes this claim, however, stating that the evidence to support these claims is flimsy at best and that the diet is too calorie-restrictive to even support an endurance-athletic performance, let alone improve it.
Carb-Loading
Carb-loading is not a long-term nutritional plan but rather a popular way for marathoners to prepare for a race. Gradually increasing your carbohydrate intake may help you store more energy and fight fatigue during races lasting longer than 90 minutes. Starting about a week prior to the race, reduce your carbohydrate intake to 50 to 55 percent, increasing protein and fat to make up the caloric difference. Training should continue as normal. About four days before the race, cut back your fat intake and increase your carbs to 70 percent of total calories. Reduce the length and intensity of training runs to avoid using up your glycogen stores, and rest completely the day before the race. Return to your normal diet after the event.
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