Nutrition, diet and hydration are crucial when training for a marathon and for optimal marathon race performance. Undernutrition, not consuming enough calories to meet daily caloric requirements during training and racing, decreases stamina, endurance, speed and recovery. Overnutrition, consuming more calories than required to maintain weight, can cause weight gain and gastrointestinal problems. Proper nutrition can turn a first marathon into an exhilarating experience and improve performance times for intermediate and advanced marathon runners.
Nutrition and Running
Diets for runners are typically based on 50 percent of total calories from carbohydrates, 25 percent total calories from protein and 25 percent total calories from fat. Research documents that carbohydrates from wheat products and whole grain foods help regulate blood sugar, hunger and satiety. Protein sources should include lean meats such as turkey, chicken, pork and fish or soy products. Fat intake should primarily come from fish rich in omega-3 fatty acids, olive oil and plant-based products.
Eating Before a Marathon
Theories about what to eat and what not to eat before race day are endless. Coaches and runners suggest carbohydrate loading via a slow increase in consumption of carbohydrates to up to 70 to 80 percent of total calories along with a decrease in running mileage before a race. Several studies suggest carbohydrate loading may benefit only males, since females utilize fats more readily during endurance events compared to males. Articles supporting diet strategies from elite runners suggest eating only cereal or smoothies; however, a specific diet before a marathon is truly a trial-and-error matter. Individuals consume and digest foods differently during stressful events such as a marathon.
A Diet for Any Marathon Runner
To experiment on your own, test different foods before a long run such as a scheduled 20-mile run. For example, have a bagel with peanut butter and banana. At the beginning of the run, note if you have feelings of sluggishness, fullness, nausea or bloating. During the middle of the run, assess again--does your stomach feel full, painful or crampy? At the end of the run, notice how your stomach and gastrointestinal system feel. Testing different foods allows each runner to determine which foods he or she can or cannot consume before a marathon. Diets high in fiber, fat and protein before a marathon may cause gastrointestinal upset and therefore are not recommended.
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