Training for a marathon is a long-term commitment, and in order to achieve the best race results you need to pay close attention not only to your training but to your general health and nutrition. The number of daily calories you should consume depends on factors such as your gender, age, current weight and fitness level, but there are basic nutritional guidelines that will help you find the best way to fuel your running.
Calorie Requirements
To determine your daily calorie needs you must take into account three factors, according to "Basic Marathon Training." You have to factor together your basal metabolic rate -- which is the number of calories your body requires to perform its automatic functions such as breathing and digestion; calories expended through exercise and activity; and total calorie intake. A food and exercise diary will help you monitor your calorie intake and expenditure, and you can determine your basal metabolic rate using an online calculator. Once you have these three numbers you can then adjust your calorie consumption to the increased demands of marathon training.
Calorie Breakdown
Once you have determined the number of calories you need to consume, you need to ensure you are getting the right combination of carbs, fat and protein. Strive to get 60 percent to 70 percent of your calories from carbohydrates, 10 percent to 15 percent from protein, and 20 percent to 25 percent from fat. Carbs are emphasized because your muscles require glycogen from carbohydrates as their main fuel. High-quality carb sources include whole grain bread and pasta, potatoes and vegetables.
Calories and Nutrition
"The Runner's Handbook" notes that nutrition recommendations on food packaging are based on a 2,000-calorie per day diet. However, marathoners may require up to 3,500 calories per day during intense training. Therefore, you probably will need to adjust the Recommended Daily Allowance guidelines as appropriate for your training. For example, you may need to consume more fat than the RDA in order to meet your calorie requirements. Or you may wish to supplement some nutrients if you are having trouble getting enough from your diet.
Weight Loss
If you want to lose weight while training for a marathon you should be careful not to cut so many calories that if affects your performance. The authors of "100 Questions and Answers About Sports Nutrition and Exercise" cite the example of a marathon runner on a 3,000-calorie per day diet who wants to lose 10 lbs. To lose 2 lbs. a week, the runner would have to cut 1,000 calories per day -- a 33-percent deficit which could negatively impact training. Instead, he should cut 500 calories per day and lose the weight slowly in order to maintain peak fitness.
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