The foods you eat have a direct impact on how well you run. The distance, duration and speed of your runs are all influenced by the food choices you make. When training for a marathon, choosing healthy foods in optimum quantities is especially important. You'll need to consider how much food you eat, what kinds of food you choose as well as what to eat before and after your runs.
Body Composition and Caloric Intake
Unless you already have a very low body weight for your height--twice your body weight in pounds for your height in inches is a good standard--your nutritional goals should be centered around weight loss. Most runners should consume a low amount of calories each day, taking into account calories burned while running, of course. Aim for a 500-750 calorie deficit each day. This will result in 1 to 1 1/2 pounds of weight loss per week.
Carbohydrate Intake for Runners
While running, you'll derive most of your energy from carbohydrates stored in your body. Other energy sources, such as protein and fat, are not as efficient in providing energy for endurance activities. You'll want to consume moderate amounts of foods that are high in complex carbohydrates. Fruits, vegetables, whole grains and other natural foods are always good choices.
Before a Run
The foods you eat before a run have a direct impact on your performance. For optimal performance, you'll want to choose foods high in quickly digestible carbohydrates. In addition to natural options, such as fruits, cereals and other grains, there are many sport-specific gels, bars and candies that are designed to be consumed before running. Consume 100 to 200 calories of your favorite product 30 to 45 minutes before your run.
After a Run
After a particularly long or hard run, your body runs low on carbohydrate stores. You'll need to replenish these quickly to recover optimally. Aim to consume 1 g of carbohydrates and 0.25 g of protein for every kilogram of body weight within 30 to 45 minutes of finishing your run. Have a normal meal two or three hours after your run and you'll be ready to tackle your next run with plenty of fuel left in the tank.
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