Good nutrition is important for everyone, but when you are a marathon runner you need to carefully monitor the type and amount of fuel you’re using to propel your body. Monitoring when you eat your nutritionally balanced meals is another factor to consider when you prepare your body for an endurance athletic event.
Calorie Needs
The average person who runs 20 to 25 miles per week may need about 2,500 calories a day to help maintain the muscles’ levels of stored sugar for energy, according to Hal Higdon, runner and author of “Marathon: The Ultimate Training Guide.” You may need to increase your caloric intake if your mileage exceeds that level. Other considerations when determining your caloric needs are your age, body weight and sex. Teen athletes, for example, may need as few as 2,000 calories per day and as many as 5,000 calories a day to meet their bodies’ energy needs, according to TeensHealth from Nemours.
Nutrients
A safe rule of thumb is to get 3 to 5 grams of carbohydrates per pound of weight, or to make carbohydrates at least 50 to 60 percent of your daily calories, according to the University of Iowa Extension. Your fat intake should not dip below about 15 percent of your calories, as your body generally starts using fat for fuel as soon as your exercise session extends beyond an hour. Protein is your body’s third source of energy, after carbohydrates and fat. Generally, as an endurance athlete you should be getting 1.2 to 1.4 grams of protein for every 1 kg of body weight each day, according to the Colorado State University Extension. Because 1 kg equals 2.2 pounds, you would get your ideal protein intake by dividing your weight by 2.2 pounds and multiplying the number by protein grams. If you weigh 150 pounds, you would need an average of 89 grams of protein a day.
Carbohydrate Loading
Your body uses stored sugar, called glycogen, as fuel for recreational exercise. If your exercise session is intense and it lasts beyond 90 minutes, your muscles may not have enough stored glycogen to fuel the rest of your workout and you may start experiencing fatigue and diminished performance, according to MayoClinic.com. Carbohydrate loading prior to running a marathon may help you store the right amount of energy in your muscles for sustained energy. About one week prior to your marathon, adjust your intake of carbohydrates to about 50 to 55 percent of total calories while continuing to train at your normal pace. Starting three to four days prior to your marathon, increase your carbohydrate level to approximately 70 percent of your total calories – this would be about 3.5 to 4.5 grams of carbohydrates for every pound of weight – and reduce your training level to store up the glycogen.
During and After the Race
Continue replenishing your energy throughout your event to keep your blood sugar stable. For instance, snack on fruit, sports drinks or energy bars during your event to get about 30 to 60 grams of carbohydrates an hour. About 30 minutes after your marathon is over, having about 25 to 100 grams of high or moderate glycemic-load carbohydrate foods – such as a fruit smoothie – will help you replenish your stores of glycogen, according to the Iowa State University Extension. Adding about 1 gram of protein to every 4 grams of carbohydrate intake may further help you restore your glycogen. For instance, make one-third of your plate fish and two-thirds of it carbohydrates such as vegetables and rice.
References
- Colorado State University Extension: Nutrition for the Athlete; J. Anderson, et al.; 2010
- Mayo Clinic: Carbohydrate-Loading Diet
- Iowa State University Extension: Carbohydrate
- "Marathon: The Ultimate Training Guide”; The Distance Runner’s Diet; Hal Higdon
- TeensHealth from Nemours: A Guide to Eating for Sports
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