Brenda Khan
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. Carbohydrates are an important source of fuel for runners, providing the body with glucose, which is stored as glycogen in the liver and muscles and used as energy during exercise. Distance runners need more carbs than non-runners, and undereating carbohydrates can affect recovery. However, it's important to note that individual needs vary, and runners should consult a dietitian to determine their specific calorie and macronutrient requirements. In addition to carbohydrates, runners should also include lean protein, healthy fats, and fruits and vegetables in their diets.
| Characteristics | Values |
|---|---|
| Carbohydrates | Carbohydrates are the cornerstone of a runner's diet. It is recommended to consume 30-60g of carbohydrates per hour for the first 3 hours of a marathon, then increasing to 60-90g per hour after that. Carbohydrate-rich foods include white bread, bagels, bananas, pretzels, pasta, and rice. |
| Proteins | Runners need protein primarily after exercise. Complete proteins, which include all nine essential amino acids, are found in animal proteins such as dairy, meat, fish, eggs, and soy. Plant-based proteins like vegetables, grains, nuts, and legumes contain incomplete proteins, but when combined correctly, can form complete proteins. For athletes, it is recommended to consume 0.5-0.8 grams of protein per pound of body weight per day. |
| Fats | Good fats, such as those found in oily fish (salmon, mackerel), are important for recovery, immune health, and preventing inflammation and fatigue. Runners should choose good fats over saturated fats found in pies, cakes, biscuits, and fatty meats. |
| Vitamins and Minerals | Fruits and vegetables are good sources of vitamins, minerals, and antioxidants. |
| Hydration | It is important to hydrate appropriately before and during a marathon. Recommendations vary from 300-800ml of water per hour, depending on personal factors such as sweat rate, age, sex, weight, and weather conditions. Carbohydrate-electrolyte hydration drinks can be used to sustain carb stores and hydration during prolonged exercise. |
| Calories | The number of calories a runner needs during marathon training can be determined by working with a registered dietitian and calculating the basal metabolic rate (BMR) or resting metabolic rate. Factors such as weight, height, age, sex, and activity level are considered. |
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What You'll Learn
Carbohydrates are the cornerstone of a runner's diet
The glycogen stores in the muscles are the most readily available source of energy and are quickly released. However, their capacity is limited, and inadequate fuelling can lead to fatigue, poor performance, and an increased risk of injury. To fill your glycogen stores, you need approximately 500 grams of carbohydrates. Therefore, it is essential for runners to ensure their carbohydrate intake is sufficient to support their training and prevent burnout.
The timing of carbohydrate consumption is also crucial. It is recommended to have a full meal two to three hours before running, focusing on a healthy carbohydrate source paired with protein. If it has been more than three to four hours since your last meal, a carbohydrate-rich snack 30 minutes before running can boost your glucose levels. Directly before a run, simple sugars, such as white bread or a bagel, are easier to digest and can provide quick energy without causing gastrointestinal distress.
During a marathon, it is essential to continue fuelling with carbohydrates to maintain energy levels. Recommendations suggest consuming 30-60 grams of carbohydrates per hour for the first three hours, increasing to 60-90 grams per hour after that. Carbohydrate-rich options during a run include sports nutrition products like energy drinks, gels, and bars, as well as bananas and dried fruit.
Additionally, a well-rounded runner's diet should include other essential nutrients. Lean protein, such as fish, poultry, beans, lentils, and tofu, is important, especially after exercise. Healthy fats, such as omega-3 from oily fish, are necessary for recovery, immune health, and preventing inflammation and fatigue. Vitamins, minerals, and antioxidants from fruits and vegetables are also key components of a runner's diet.
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Lean protein is important post-run
Carbohydrates are the cornerstone of a runner's diet. The body breaks down carbs into glucose, which is pulled from the bloodstream and used as the primary source of energy. However, lean protein is also an essential component of a runner's diet, especially post-run.
Protein is made up of amino acids, eight of which are essential and must come from your diet. Animal proteins such as dairy, meat, fish, and eggs provide a complete source of all nine essential amino acids. Plant-based proteins like vegetables, grains, nuts, and legumes are considered incomplete sources, as they lack one or more essential amino acids. However, when combined correctly, these incomplete sources can also form a complete protein. For example, baked beans on toast, rice and dhal, or a wholegrain bagel with peanut butter are good combinations of incomplete proteins that form a complete source.
For athletes, experts recommend consuming 0.5 to 0.8 grams of protein per pound of body weight per day. While protein is important, it's crucial not to consume too much at once, as it can fill you up and prevent you from eating enough carbohydrates, which are essential for fuelling your runs. Therefore, lean protein should be a priority post-run, when you can focus on replenishing your body with the protein it needs to repair and build muscle.
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Runners need to stay hydrated
Hydration is a key consideration for marathon runners. Water is essential for the body to function, and dehydration can negatively impact performance and recovery. It is important to drink enough water before, during, and after a run. Recommendations for water consumption vary, but it is generally suggested to consume around 500ml of water before and after a workout to support recovery and prevent dehydration. During a run, it is crucial to replace the fluids lost through sweating. The amount of water needed depends on various factors, including sweat rate, age, sex, weight, running intensity, and weather conditions. Most runners lose between 400ml and 2400ml of fluid per hour, so it is important to drink enough water to match this loss.
To prevent dehydration during a marathon, it is recommended to drink similar amounts to your sweat rate. A runner's stomach can typically handle 180-210ml of fluid every 15 minutes during a run, which equates to about 720-840ml per hour. This capacity can be improved through practice. It is also beneficial to start hydrating a few hours before the race. Adding an electrolyte tablet to your water can be beneficial, and sipping on this mixture around three hours before the race can help maintain hydration levels.
Consuming carbohydrates and protein after a run is important for recovery, but it is also crucial to stay hydrated. Drinking water after a run helps the body absorb these nutrients more effectively. Additionally, staying properly hydrated can help reduce muscle soreness and improve recovery. It is recommended to consume a protein and carbohydrate-rich snack within 30 minutes after a run to optimize recovery, and adequate hydration will ensure the body can effectively utilize these nutrients.
During a marathon, it is not always practical to carry and consume enough water to match fluid loss. In this case, sports drinks can be a good alternative as they provide carbohydrates and electrolytes, which can help maintain hydration and energy levels. Diluting fruit juice and adding salt can create a homemade sports drink. Consuming foods with high water content, such as fruits or sports gels, can also help maintain hydration levels during a run.
In summary, staying hydrated is crucial for marathon runners to maintain performance and support recovery. This involves drinking enough water before, during, and after a run, as well as consuming carbohydrates and electrolytes to maintain hydration levels. Practicing hydration strategies and consulting with experts can help runners determine their optimal hydration plan.
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Runners should eat some fat
Fat is an important part of a runner's diet. While it is true that too much saturated fat can increase your risk of heart disease, it is also true that not all fat is bad for you. In fact, some fat is necessary for optimal health and performance.
Fat helps the body to absorb fat-soluble vitamins A, D, E, and K, and provides essential fatty acids that the body cannot produce itself. These nutrients are important for recovery, immune health, and preventing inflammation and fatigue.
Good sources of healthy fats include oily fish such as salmon and mackerel, which provide omega-3 fatty acids. Avocados, nuts, seeds, and olive oil are also good sources of healthy fats. These foods can be included in a runner's diet to help meet their fat requirements, which should account for 15-20% of their total calorie intake.
However, it is important to note that fat should be consumed in moderation, especially before and during a run, as it can slow digestion and cause gastrointestinal distress. Therefore, runners should generally aim for low-fat options in the hours leading up to a run, and focus on healthy fat sources as part of their overall diet and post-run meals.
In summary, while a runner's diet should be focused on carbohydrates and lean protein, healthy fats should not be neglected. By including the right types of fat in their diet, runners can support their health, recovery, and performance.
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Consult a dietitian to determine calorie requirements
As a marathon runner, it is crucial to consult a dietitian to determine your calorie requirements. Every runner is unique, with varying metabolisms and life circumstances, and a dietitian can provide expert guidance on optimising your nutrition to meet your specific needs.
Firstly, a dietitian will help you calculate your basal metabolic rate (BMR) or resting metabolic rate. This is a scientific measure of how much energy your body requires to function at rest. Factors such as weight, height, age, and sex influence this rate, and a dietitian can use specific equations, such as the Mifflin-St. Jeor equation, to determine your baseline calorie needs.
Additionally, a dietitian will consider your physical activity levels, both structured exercise like marathon training and daily non-exercise activities. As your weekly mileage and training intensity increase, your caloric needs also increase. By consulting a dietitian, you can ensure that your diet provides sufficient energy to support your training load and promote recovery.
They can also advise on the optimal composition of your diet, including the right balance of carbohydrates, proteins, and fats. Carbohydrates are essential for runners, serving as the body's primary source of energy. A dietitian can help you determine the amount of carbohydrate needed to fuel your long-distance runs and suggest suitable food sources.
Furthermore, a dietitian will guide you in creating a meal plan tailored to your training schedule. They will ensure your meals are balanced, including whole grains, lean protein, healthy fats, fruits, and vegetables. By consulting a dietitian, you can learn how to time your nutrient intake appropriately, maximising your energy levels during training and promoting recovery post-workout.
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Frequently asked questions
Marathon runners should follow a diet that is rich in carbohydrates, lean protein, and healthy fats. Carbohydrates are especially important for marathon runners, as they provide the body with glucose, which is the primary source of energy during endurance exercise. Good sources of carbohydrates include fruits, starchy vegetables, whole grains, and dairy. Lean protein is also essential for muscle repair and growth, with animal proteins such as fish, poultry, and eggs being complete sources of all essential amino acids. Healthy fats, such as those found in oily fish, are necessary for absorbing fat-soluble vitamins and providing essential fatty acids.
The number of calories a marathon runner needs can vary depending on individual factors such as metabolism and life circumstances. A registered dietitian can help determine your specific calorie needs, but equations like the Mifflin-St. Jeor equation can also provide a baseline by taking into account factors like weight, height, age, and sex.
Good sources of lean protein for marathon runners include fish, poultry, beans, lentils, and tofu. These foods provide essential amino acids to support muscle health without excessive fat or calories.
Marathon runners should aim for 30-60 grams of carbohydrates per hour during the first 3 hours of their marathon, increasing to 60-90 grams per hour after that. This helps maintain optimal energy levels and prevents "hitting the wall," a condition caused by carbohydrate depletion.
In the days leading up to a marathon, it's important to start carb-loading to fill up your glycogen stores. Opt for meals that are high in carbohydrates but low in fibre and fat, such as pasta with tomato sauce, chicken with potatoes, or rice with fish. Pre-run snacks can include simple sugars like a banana, white bread, or pretzels.
