Milly Gaines
Marathon runners need to pay close attention to their diet, as it is as important as their physical training regimen. A good diet can boost physical health, help meet fitness goals, and maximize performance. The right diet will provide the body with the fuel it needs to reach the finish line. Carbohydrates are essential for runners, as they provide a quick source of energy. However, it is important to balance this with lean protein and healthy fats, which aid muscle recovery and provide sustained energy. The rate at which a runner burns calories depends on factors like gender, age, and workout intensity, so it is important to understand your body's needs and adjust your diet accordingly. Practicing your nutrition strategy during training will help boost your confidence and performance on race day.
| Characteristics | Values |
|---|---|
| Carbohydrates | 50-70% of a runner's diet, depending on volume and intensity |
| Carbohydrate sources | Whole grains, fruits, vegetables, potatoes/sweet potatoes, dairy foods, energy gels, bars and/or gummies |
| Protein | 1.4-1.8 grams per kg per day |
| Protein sources | Lean protein such as fish, poultry, beans, lentils, tofu |
| Fats | 30% of total calories |
| Calories | 2000-7000 per day, depending on body weight and training intensity |
| Pre-run meals | Light, nutritious foods that are easy to digest |
| Post-run meals | 15-30 grams of protein within 30 minutes to an hour to aid recovery |
| Training diet | Well-balanced, including adequate whole grains, fruits, vegetables, lean protein and healthy fats |
| Mid-race fuel | Energy drinks, gel tubes, fruit snacks, sports drinks |
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What You'll Learn
Carbohydrates are key
Carbohydrates are a key component of a marathon runner's diet. They provide the body with the fuel it needs to reach the finish line. According to the International Society of Sports Nutrition (ISSN), athletes following intense training schedules should consume between 5-8 grams of carbohydrates per kg per day. This equates to 4.5 to 5.5 grams of carbs per pound of body weight.
Carbohydrates can be categorized as either simple or complex. Simple carbohydrates consist of simple sugars such as glucose, fructose, and maltose, which are quickly digested and absorbed. They are beneficial before and during a training run as they top off glycogen stores when the body does not have time to break down more complex substances. However, they do not provide sustained energy and can cause blood sugar spikes.
Complex carbohydrates, on the other hand, take longer to break down and provide more lasting and sustainable energy. They often contain fiber, which can aid digestion and promote bowel regularity. Examples of complex carbohydrates include whole grains, such as whole grain bread, pasta, rice, and quinoa.
It is recommended that marathon runners get 60% to 70% of their calories from carbohydrates. This can be achieved by focusing on whole grains, fruits, and vegetables in the days leading up to the race. A pre-race meal should be consumed the day before, with a lighter carbohydrate-rich dinner and a carbohydrate snack before bed. On the morning of the race, it is important to eat at least an hour beforehand, with easy-on-the-stomach carbohydrate foods such as bananas, toast, or sports drinks.
During the marathon, it is important to maintain energy levels by consuming 30-60 grams of carbohydrates per hour during the first three hours. This can be in the form of energy gels, bars, or gummies designed for training. After the race, it is crucial to refuel with 15 to 30 grams of protein to prevent muscle breakdown and aid recovery, in addition to 60 to 120 grams of carbohydrates to replenish glycogen stores.
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The importance of protein
Marathon runners need to pay close attention to their diet to ensure they are getting the right nutrition to support their training. A good diet can boost physical health and help runners meet their fitness goals.
Protein is a vital macronutrient for marathon runners. It helps with muscle recovery, injury prevention, and supporting lean muscle. It is recommended that protein should be consumed after a run to aid recovery and build muscle to improve performance.
Protein is essential for building and repairing tissues such as bones, muscles, and cartilage, as well as making enzymes and hormones. It is also important for a healthy immune system. Muscles are largely made up of protein, so including enough in your diet is crucial for marathon runners.
According to the International Society of Sports Nutrition (ISSN), protein intake should be between 1.4-1.8 grams per kg per day for athletes following intense training schedules. For endurance athletes, such as those training for a marathon, the recommended intake is between 1.0-1.6g per kg per day.
It is important to space protein consumption throughout the day to keep the body supplied with amino acids, which are the building blocks of protein and the body's cellular structure. A blend of different protein sources, such as lean meats, fish, poultry, beans, lentils, and tofu, is ideal.
Supplements can also be useful for topping up protein intake, especially after a run when a quick and easy protein shake can aid recovery.
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Pre-run meals
Preparing for a marathon involves more than just physical training. A crucial part of getting through a marathon is a well-balanced diet. The right diet will provide your body with the fuel it needs to reach the finish line.
The night before a big race, it is recommended to go easy on spicy foods, foods high in fat, and high-fibre foods, as they can cause GI upset and cramping. Caffeine should also be avoided, as it can stimulate the GI tract, resulting in diarrhoea or the need for an emergency bathroom break. Instead, focus on eating foods rich in carbohydrates, such as whole grains, fruits, and vegetables. Bananas are a good go-to fruit, and you can cook your vegetables to make them easier to digest.
On the morning of the race, it is recommended to eat at least an hour before. It is best to eat something light yet nutritious, such as a banana with peanut butter, toast and jam, a granola bar, or a piece of fruit. Sports drinks or juice are also good options.
If you are running for over an hour, bring some fuel with you, such as energy drinks, gel tubes, or fruit snacks. These will provide you with a quick boost of blood glucose. It is a good idea to practice with these fuel sources during your training so you can pick the ones that work best for you and figure out how to access and ingest them smoothly without breaking your stride.
In general, people who include running as part of their fitness regimen should get 60% to 70% of their calories from carbohydrates. Protein and healthy fats should each account for 15% to 20% of their remaining calories.
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Mid-run fuel
Sports drinks and mixes can also provide carbohydrates, but it is important to choose a brand with less sugar to keep the stomach settled. Chews are another option, similar to gels, but it is recommended to split the pack and consume them at multiple fueling stops to avoid too much sugar. Fruit snacks are a simpler option that can also provide a quick energy boost.
In terms of macronutrients, carbohydrates, proteins, and fats are all potential sources of energy for the body, but the body particularly relies on carbohydrates and fats for fuel during endurance exercise. Carbohydrates should make up between 50%-70% of a runner's diet, with proteins and fats each accounting for 15%-20% of remaining calories. However, it is important to note that these ratios may vary depending on individual needs and the volume and intensity of training.
It is recommended to practice with different mid-run fuel options during training to find what works best for you. This includes experimenting with different types of fuel, amounts, and timing. By practicing during training, you can boost your confidence and ensure you have a nutrition plan that works for you on race day.
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Post-run recovery
Firstly, it is important to replenish muscle glycogen stores. Carbohydrates are the primary fuel source for runners in higher-intensity races like marathons. Eating carbs after a run will allow glycogen resynthesis to replenish those stores. It is recommended to eat 0.5 to 0.7 grams of carbs per pound of body weight in your post-run meal. Eating carbs along with protein can help replenish glycogen more effectively and with less discomfort. It is recommended to consume 20 to 30 grams of protein after a run to maximize muscle protein synthesis. Good sources of protein include chicken breast, ground beef, salmon, eggs, and nuts.
Secondly, it is important to restore fluid and electrolyte balance. You should aim to drink 16 to 24 ounces of fluid every 60 to 90 minutes for the first four hours after a marathon. Coconut water is a good option as it is rich in electrolytes, which are important for rehydration. Sports drinks can also help, but it is better to opt for whole foods such as milk, chocolate milk, bread, crackers, tomato juice, and salted nuts, which will help replenish electrolytes.
Lastly, it is important to provide your body with the necessary nutrients to aid in muscle recovery and repair. Eating nutrient-dense, low-calorie foods can aid in weight loss and muscle building. Fruits and vegetables are great sources of vitamins, minerals, and antioxidants. Lean protein such as fish, poultry, beans, lentils, and tofu can also promote muscle repair and growth.
In conclusion, post-run recovery for marathon runners should focus on replenishing glycogen stores with carbohydrates and protein, restoring fluid and electrolyte balance, and providing the body with the necessary nutrients for muscle recovery and repair.
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Frequently asked questions
Carbohydrates, proteins and fats are all important sources of energy for the body, but carbohydrates and fats are what the body primarily relies on when it comes to endurance sports. Carbohydrates should make up between 50% to 70% of a marathon runner's diet, with lean protein and healthy fats each accounting for 15% to 20% of their remaining calories.
The number of calories a marathon runner should consume depends on factors such as gender, age and the intensity of their workout. According to the International Society of Sports Nutrition (ISSN), an athlete weighing 50-100kg and training for two to three hours a day, five to six days a week, should consume 2000-7000 calories per day.
Good sources of fuel for a marathon runner include fruits and vegetables, whole grains, lean protein such as fish, poultry, beans, lentils and tofu, and healthy fats.
