Brenda Khan
Elite marathon runners require a diet that provides them with the fuel and energy needed to run long distances. Carbohydrates are essential for endurance, and elite runners often consume a high-carb diet to ensure their bodies have enough energy stores. In addition to carbohydrates, protein and healthy fats are also important components of an elite marathon runner's diet. While individual dietary needs may vary, and some runners may prefer a more restrictive diet, a balanced approach that includes a variety of nutrient-rich foods is generally recommended.
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What You'll Learn
Carbohydrates are key
Carbohydrates are essential for runners, especially those training for marathons. They provide the body with the fuel it needs to reach the finish line. In the 1950s, runners from the British Commonwealth nations and the United States, whose diets included more carbohydrates, overtook Finnish runners, whose diets were traditionally high in fat. This shift in the running landscape led to a revolution in elite runners' diets, with a focus on increasing their carbohydrate intake.
The recommended amount of carbohydrates for elite runners is between 5 to 10 grams per kilogram of body weight per day. This amount can vary depending on the individual's level of training and mileage. Recreational runners should scale their carbohydrate intake accordingly, starting at a baseline of 3 grams of carbohydrates per kilogram of body weight and increasing by 1 gram per kilogram per day for every 20 additional miles run per week. It is important to obtain carbohydrates from high-quality food sources, although sports drinks and other ergogenic aids can be used during prolonged workouts.
Carbohydrate-rich foods such as pasta, bananas, oatmeal, sweet potatoes, and even dark chocolate are popular choices for runners. Consuming a carbohydrate-rich meal two to three hours before a run can provide a slow, sustained release of energy. Additionally, easy-to-digest carbohydrates before a run can help prevent gastrointestinal issues like cramping and diarrhea. During long runs, bringing sources of quick blood glucose boosters, such as energy drinks or fruit snacks, can provide a much-needed energy boost.
In summary, carbohydrates are key to the diet of elite marathon runners as they provide the body with the fuel it needs to endure the physical demands of long-distance running. By consuming adequate amounts of carbohydrates, runners can optimize their energy levels, enhance their performance, and achieve their marathon goals.
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The importance of protein
While there is no one-size-fits-all diet for elite marathon runners, one common thread is the importance of protein. Protein is essential for building and repairing tissues such as bones, muscles, and cartilage, as well as for producing enzymes and hormones. It is particularly crucial for runners since muscles are largely made up of protein.
Protein helps to improve performance and aids in muscle recovery. The body breaks down muscle protein to provide amino acids for new tissue growth and repair. Therefore, consuming adequate protein helps to ensure that the body has the necessary building blocks to support muscle health and performance.
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, endurance athletes, such as those training for marathons, may require a higher protein intake. It is suggested that they increase their protein intake to between 1.0 and 1.6 grams per kilogram of body weight per day. This higher intake helps to prevent the body from breaking down muscle to fuel workouts and supports muscle recovery.
For marathon runners, consuming sufficient protein during the tapering period and the race is crucial. Research suggests that higher protein intake during these periods can positively impact race performance, reduce muscle damage, and minimise negative changes in body composition.
Protein can be obtained from various sources, including animal-based and plant-based options. Animal-based sources include lean protein such as fish, poultry, and dairy products. Plant-based sources include nuts, lentils, beans, chickpeas, and quinoa. Additionally, protein supplements, such as shakes and bars, can be a convenient way to increase protein intake, especially for those following a vegan or vegetarian diet.
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Fat is not the enemy
While it is important for elite marathon runners to eat a balanced diet with the right amount of carbohydrates, protein, and vitamins, fat is not necessarily the enemy when it comes to their diet.
For decades, fat has been regarded as harmful to health and well-being. However, recent studies have shown that certain types of fats, when incorporated correctly into our diets, can have powerful health benefits. The human brain, for example, is made up of nearly 60% fat, and a thin layer that coats the lungs is composed of 100% saturated fatty acids. By removing fat from your diet, you may be starving your brain and lungs of the nutrients they need to function optimally.
Furthermore, it is important to note that most low-fat options are packed full of sugar, and sugar is likely to be more harmful to the body than fat. A diet high in processed carbohydrates and sugar can also send our pleasure receptors haywire, retraining our brains to crave these substances.
When it comes to elite marathon runners, their dietary choices are often influenced by their cultural background and personal preferences. While some runners may opt for a high-carbohydrate diet, others may include healthy fats in their meals. Avocados, coconut oil, nuts, seeds, and dark chocolate are examples of foods that can provide beneficial fats while also being tasty and satisfying.
In conclusion, while elite marathon runners need to prioritize their carbohydrate and protein intake, they should not view fat as the enemy. Consuming healthy fats in moderation can support brain health, lung function, and sustained energy levels, ultimately contributing to optimal performance and well-being.
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Individual nutritional needs
The nutritional needs of elite marathon runners vary from person to person. Each runner's body responds differently to foods, and their dietary choices are influenced by factors such as mileage, intensity, experience, and goals. While some runners may thrive on a particular diet, others may experience gastrointestinal issues or other adverse reactions. As such, it is essential to listen to your body and consult a dietitian or doctor if needed.
Elite marathon runners typically focus on consuming adequate calories to support their increased activity levels. They prioritize carbohydrates as a primary fuel source, with recommended intakes ranging from 5 to 10 grams of carbohydrates per kilogram of body weight per day. Carbohydrate-rich foods such as pasta, bananas, oatmeal, and sweet potatoes are popular choices for runners. Additionally, lean protein sources such as fish, poultry, beans, lentils, and tofu are important for recovery, injury prevention, and supporting lean muscle mass. The ISSN recommends a protein intake of 1.4-1.8 grams per kg per day for marathon runners.
While fat intake was previously considered detrimental to running performance, recent perspectives acknowledge its importance in a runner's diet. Fat provides essential calories and can be increased to meet individual calorie needs. Full-fat yogurt, peanut butter, and avocados are examples of healthy fat sources that elite runners may include in their diets.
In addition to macronutrients, elite marathon runners also focus on micronutrients and overall nutritional well-being. Vitamin D, calcium, and collagen supplements are commonly incorporated, especially in regions with limited sun exposure. Collagen, in particular, is valued for its joint health and bone healing properties.
Overall, while there are general guidelines for optimal nutrition, individual needs may vary. Elite marathon runners must pay close attention to their bodies' responses to different foods and adjust their diets accordingly to achieve their performance goals.
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Pre-race meal planning
Firstly, ensure you are consuming enough calories to support the increase in physical activity. Increasing mileage without adequate fuel can lead to muscle loss, increased risk of illness, stress, and poor sleep. For elite runners, this typically means consuming 10 grams of carbohydrates per kilogram of body weight, although recreational runners should scale their intake according to their level of training. Carbohydrates are essential for endurance, providing the fuel your body needs to reach the finish line. Focus on healthy carb sources such as oatmeal, bananas, sweet potatoes, and whole wheat toast.
In addition to carbohydrates, include lean protein in your meals. Protein helps with recovery, injury prevention, and supporting lean muscle. Good protein sources include fish, poultry, beans, lentils, tofu, eggs, and collagen. Spread your protein intake throughout the day, and always consume protein after a run.
Don't forget about healthy fats, which should account for around 30% of your total calories. Examples of healthy fats include full-fat yoghurt, peanut butter, and avocado. It's also important to prioritise fruit and vegetables, which provide essential vitamins, minerals, and antioxidants. Broccoli, for example, contains quercetin, which helps reduce muscle inflammation, as well as vitamins C and K.
The best time to eat a full meal is about two to three hours before your run. This meal should include a good source of carbs paired with protein. If it's been more than three to four hours since your last meal, a carbohydrate-rich snack 30 minutes before running can ensure adequate glucose levels. Directly before a run, opt for easy-to-digest carbohydrates to avoid gastrointestinal distress. During the race, you may want to bring fuel with you, such as energy drinks, gel tubes, or fruit snacks, to maintain your energy levels. Lastly, remember to stay hydrated, especially if running in hot temperatures.
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Frequently asked questions
The best diet for elite marathon runners is one that is high in carbohydrates. Carbohydrates provide the body with the fuel it needs to reach the finish line. In addition to carbs, protein and fat are also important macronutrients for marathon runners. Protein helps with recovery, injury prevention, and supporting lean muscle mass, while fat should be kept at around 30% of total calories according to the ISSN. However, it's important to note that the diet of an elite marathon runner may vary depending on the individual, their training, and nutritional demands.
Good sources of carbohydrates for elite marathon runners include pasta, oatmeal, bananas, sweet potatoes, and even chocolate in moderation. These foods provide a slow, sustained release of energy and are also good for the heart.
In addition to carbohydrates, elite marathon runners should also focus on getting enough calories to support their increased physical activity. They should also ensure they are properly hydrated, especially when running in hot temperatures. Additionally, it is recommended to include lean protein and vegetables in the diet, and some runners may also take supplements such as collagen, vitamin D, and calcium.
