How much to eat when training for a marathon?
In order for your car to run, it requires gasoline, which is a basic requirement. Likewise, for individuals who prefer running, having sufficient fuel is crucial. It is vital to comprehend that consuming enough nutrients to supply energy for your workouts is just as significant, if not more so, than fixating on every single food item you eat.
Under – fueling when training for a marathon
Inadequate nutrient intake resulting from under-fueling can have various negative effects such as low energy levels, chronic fatigue, and decreased performance in workouts and races. Some typical signs and symptoms of under-fueling include…
- constant hunger,
- fatigue and irritability,
- trouble sleeping,
- hunger pangs while running,
- gastrointestinal distress and
- muscle cramps or weakness
According to research, long-term consequences of under-fueling include injuries caused by fatigue, loss of lean tissue, and the development of disordered eating patterns. It is possible that many runners are unknowingly guilty of under-fueling.
The reason for this could be a lack of planning and preparation for meals and snacks, which can result in skipping them. Even when trying to eat healthily, it’s common to not consume enough calories to fuel training needs.
Foods to eat when training for a marathon
When it comes to nutrition performance, popular fad diets are not the best choice. It is essential to prioritize a balanced and sustainable approach to your nutrition and avoid completely eliminating any important food groups. The aim should be to include the appropriate foods in your meal and snack planning to provide adequate fuel for your training, ensuring you reach the start of the race. Let’s now discuss the important aspects of these food choices.
Carbohydrates
Carbohydrates are the best choice for fueling your nutrition tank as they prove to be the most efficient source of energy.
The consumption of carbohydrates results in the breakdown of carbohydrates into glucose, which is a form of sugar. Glucose can either be utilized for physical activity or transformed into muscle glycogen for storage and future use. In general, runners typically need a minimum of 55% of their calorie intake to come from carbohydrates.
Factors such as the duration and intensity of a run and carbohydrate-loading for an upcoming race can cause variations in the consumption of carbohydrates. It is crucial to acknowledge that carbohydrates differ from one another. Throughout marathon training, both simple and complex carbohydrates are consumed to provide fuel.
Simple carbohydrates
Simple carbohydrates, which can be easily digested, are present in various sources such as raw sugar, energy gels, energy or sports drinks, fruit and fruit juices, soda, candy, and foods with added sugars like cookies and desserts. These foods, which contain a high amount of simple carbohydrates, are low in dietary fiber and break down rapidly to provide energy. They are particularly beneficial during training sessions as they offer quick bursts of energy. To avoid depleting your stored energy reserves (also known as “hitting a wall”), it is recommended to consume enough simple carbohydrates during your training runs. The general target range for most runners is typically 60-90g of simple, easy-to-digest carbohydrates per hour, depending on the duration of the workout.
Experimenting with fuel sources, such as energy gels, during training is crucial in order to guarantee that you can tolerate them and reduce the chances of experiencing stomach cramps and upset on the day of the race.
Complex carbohydrates
Complex carbohydrates require a longer time for digestion and can be found in foods that are rich in fiber and nutrients.
Including foods such as barley, brown rice, quinoa, oats, beans, lentils, sweet potatoes, potatoes, pumpkin, and others in meals and snacks throughout the day is highly beneficial. These foods are rich in vitamins and minerals, and they contribute to a feeling of satisfaction.
Protein
Research shows that having enough protein in endurance athletes, such as marathoners, hastens the recovery of muscles and counteracts muscle damage.
To maximize their performance, most endurance athletes should consume 1.2-2.0g of protein per kilogram of body weight, divided into several meals throughout the day. Suitable sources of lean protein that should be consumed regularly include poultry, fish, beef, pork, eggs, dairy products such as Greek yogurt and cottage cheese, tofu, tempeh, seitan, edamame, beans and lentils, as well as protein powder supplements.
Meeting the protein needs of most athletes on a regular basis can be a simple task, despite frequently falling short of their targets.
If you find that you continually fail to meet your protein requirements, you can try adding an egg or two on top of your toast. Another option would be to include a scoop of low-fat cottage cheese or Greek yogurt in your fruit smoothie. Additionally, you could create your own trail mix using dried edamame, pumpkin seeds, and pretzels.
Healthy fats
It is essential to consume a sufficient amount of dietary fat to provide your body with enough energy for training, facilitate the absorption of vitamins, and reduce inflammation.
When considering your diet, it is recommended that around 20-30% of it consists of nutritious fats like olive oil, nuts, seeds, olives, and avocado. Omega-3 fatty acids are abundantly found in flaxseed, chia seed, and walnuts, which offer significant health benefits. Studies indicate that incorporating omega-3s into your diet on a regular basis can effectively decrease inflammation caused by physical exertion.
Fruits and vegetables
It is advisable to aim for consuming a minimum of five servings of fruits and vegetables each day in order to promote good health. It is strongly advised to prioritize the intake of a diverse range of produce to ensure a wide array of essential vitamins and minerals.
Here are some great strategies to incorporate produce without always focusing on freshness. It can be an easy, convenient, and time-saving method to stock your pantry and freezer with canned and frozen options.
- Topping your Greek yogurt with berries
- Adding sautéed spinach and peppers to your morning eggs
- Enjoying a mid-day fruit and spinach smoothie
- Sliced apples drizzled with almond butter
If you tend to experience gastrointestinal issues while running, selecting well-cooked fruits and vegetables with lower fiber content can be a helpful approach to reduce the undesired consequences, given that fruits and vegetables are highly abundant in dietary fiber.
How to create a marathon training diet plan
When planning your nutrition for marathon training, it is important to adhere to certain fundamental fueling guidelines. Nevertheless, the details of your diet will largely be determined by the time of day you train and how your training plan divides the mileage.
Basic marathon training nutrition rules
1. Avoid complex carbs before a run
Before a training run, it is advisable to consume simpler carbohydrates rather than complex ones like sweet potatoes, brown rice, and quinoa. This is because complex carbohydrates require significant effort from your body to be digested, just like a training run demands a lot from your body.
2. Don’t fuel if you don’t need to
If your run is shorter than 60 minutes, you generally do not require extra fuel. Your regular daily diet should provide enough energy for runs lasting up to 60 minutes. However, if your run lasts between 60-90 minutes, it is advisable to consume some simple carbs or another rapid energy source before running.
If you plan on running for more than 90 minutes, it is recommended to have some mid-run fuel with you. In the case of your marathon, we will discuss this further later on. However, as a general guideline, always bring some energy gels (or your preferred mid-run snack) for any run that lasts longer than 90 minutes.
3. Be mindful of sports drinks
Although many of them are effective for replenishing electrolytes, a significant number of them contain excessive amounts of sugar. This hinders the process of muscle recovery and needlessly prolongs soreness, particularly when it is included in your marathon training diet.
To fix this, find low-sugar sports drinks, or just dilute the ones you have by mixing them with water.
4. Keep your running goals and your food goals in mind
If you have specific food goals, they may further determine the fuel you need to support long training hours for a marathon. If your goal is weight loss, it is advisable to consult a dietitian or nutritionist who can help you design a meal plan that not only sustains you but also aligns with your desired body weight outcomes.
Please be aware that the advice given below should be approached with caution. You are welcome to make necessary adjustments to the suggestions in order to suit your dietary requirements.
Marathon training nutrition for morning runs
When going for morning runs, it is important to have food that will provide sustained energy for the entire day. However, it is not necessary to eat this food before your run. If your run is less than 60 minutes and you perform better without eating beforehand, it is recommended to continue with this practice. As mentioned earlier, if your run is less than 60 minutes, your usual diet should be sufficient.
Alternatively, if you require a slight boost before running, you can utilize trial and error to create a meal plan that is effective. Popular pre-run snacks favored by runners in the morning consist of a banana, a serving of peanut butter, half of a plain bagel, or a slice of white toast, or any other simple carbohydrate option.
Your post-run breakfast is vital for setting up your day, regardless of any activities beforehand. It is advisable to include healthy fats and complex carbohydrates to provide lasting sustenance. Optimal choices for a post-run breakfast include Greek yogurt with mixed berries and whole grain toast with avocado.
Marathon nutrition plan for afternoon runs
If your run lasts less than 60 minutes and takes place in the afternoon, you do not require additional fuel as your lunch will suffice. Additionally, you can experiment with the timing of your lunch in relation to your run. If you perform better on a relatively empty stomach, consider having lunch earlier in the day to allow for digestion before you begin your run.
If you plan on running for longer than 60 minutes, you can try consuming a banana, a scoop of peanut butter, or a handful of nuts before you start. Additionally, for runs lasting 90 minutes or more, make sure to bring some mid-run fuel, which will be discussed in more detail later in the race-day practice discussion.
Marathon diet plan for evening runs
The variability of evening runs depends on whether you run before or after dinner. In case you run before dinner, approach it as you would an afternoon run. Allow time for your lunch to settle before considering adding extra fuel, unless your run is expected to last more than 60 minutes.
If you plan on running after dinner, it may be helpful to have an earlier dinner so that your food can digest properly. Furthermore, try to choose simpler protein sources, fats, and carbs for your dinner, in order to aid in easier digestion before you start your run.
