Proper nutrition is essential for successful marathon training as it provides the body with the necessary vitamins, minerals and nutrients needed to support the body’s energy levels, muscle recovery and performance. Ideally marathon runners require a balanced diet with high carbohydrates to fuel runs and high protein intake to support muscle recovery. This article will take you through the necessary nutritional components that individuals training for a marathon should take to prevent injury and ensure they are prepared for the big day.
Key Nutritional Components
When training for a marathon there are certain nutritional components that runners need to prioritise to support their training and improve performance. These components include consuming a healthy mixture of carbohydrates, proteins, fats and electrolytes.
Carbohydrates are the primary source of energy for marathon runners and are crucial for fuelling long runs. It is said that over 50% of endurance athletes’ diets should be made up of carbohydrates. Therefore, when marathon training, aim to consume 7 to 10 grams of carbohydrates, per kilogram of body weight, per day. This is especially important during peak training when you will be running upwards of 50 miles per week.
Protein is a key component needed for muscle repair and recovery so it is key that those doing endurance training have protein after running. This can include lean proteins like chicken and fish or plant-based proteins from lentils, seeds, Greek yoghurt and so on. Protein can also be consumed in high amounts through protein powder drinks, these are an easy way to get protein quickly and on the go. The best of the protein powder is the whey protein powder amazon used by many athletes and gym rats.
Healthy fats, found in avocados, nuts and fish, are important for providing the body with long term energy. Although carbohydrates are the primary fuel source for long runs, fats provide dense long-lasting energy that can help you to sustain performance throughout a run.
Race Day Nutrition Strategies
For a successful race day, it is extremely important to focus on nutrition by curating a detailed meal plan that will ensure sustained energy levels, hydration and prevent you from ‘hitting the wall’ during the marathon. There are three main nutritional steps to follow on race day:
Pre-Race Meal:
- Consume a pre-race meal 2 – 3 hours prior to the race to support digestion and ensure good energy levels. Eat a meal with easily digestible carbohydrates, protein and limited fibre. A good choice can be a bagel with peanut butter and banana.
During the Race:
- During the race you will need to ensure your energy levels are sustained by consuming up to 60g of carbs in the first three hours of the marathon and then 60g of carbs per hour after that. Consume carbohydrates through energy gels, sports bars, trail mix, bananas or gummy sweets.
Hydration:
- To prevent dehydration and ensure that your fluid levels remain balanced, it is crucial that you drink fluids throughout the day. Stick to drinking water or electrolyte drinks and avoid fizzy drinks at all costs.
Tips for Success
Prior to marathon day it can be helpful to test out your nutrition plan during your long training runs. For instance, test your fuelling strategy to identify what works best for you, try consuming carbs and hydrating at different points throughout your run and monitor your performance levels.
In addition, it is equally as important to focus on nutrition during the 3 to 4 days leading up to the marathon. During this period, it is helpful to increase your carbohydrate consumption, this will maximise the glycogen stores in your muscles. Carbohydrate load by consuming foods like rice, bread, potatoes and pasta.
Furthermore, leading up to and on race day it is advised that you avoid experimentation at all costs. Stick to consuming familiar foods and drinks during this period to prevent gastrointestinal issues occurring during the race.
To conclude, a well throughout nutritional plan is key to success when training for and completing a marathon. By focusing on a well-balanced diet that contains a good amount of carbohydrates, protein and healthy fats, you will be able to keep your body energised, allow for muscle recovery and optimise performance. Similarly, practicing race day nutrition and keeping carbohydrate levels high in the days running up to the marathon is equally as important to ensure success.