FOOD marathon diet plan

Published on April 12th, 2015 | by Mark

Marathon Training Diet Plan

Stress and endurance face every runner in every race event. While most runners focus a great deal on conditioning and preparing their body with workout routines. Diet and nutrition must be included in a runner’s training plan especially if you are training and preparing for an event with long laps running like a marathon. A well-planned marathon training diet is, therefore, essential. But with all the food products that go into every training, some runners faces a dilemma on what dietary items will be ideal and suited for a marathon training. Here are some points we can suggest on what to put in that plate while on training for a marathon:

Nutrient packed grains.

Runners need between 7 to 10 grams of carbohydrates for every kilogram of the runner’s body weight to compensate 55% of the dietary requirement for training and 65% for the endurance event. Whole grains are nutrient-packed grains better than refined grains as they provide more vitamins, protein and fiber. Some of the most popular whole grain food you can find are old fashioned cut oatmeal, wild rice, brown rice and air-popped popcorn.

Seeds and nuts.

Like grains, seeds and nuts are sources of crucial nutrients compounds such as bioactive antioxidants such as phenolic and ferulic acid.

Fresh fruits and vegetables.

Antioxidants can be found rich in fresh fruits and vegetables. Since marathon can subject the body to dehydration. Fruits and vegetables are fluid-rich sources and the runner’s guard against the risk of dehydration. Dark leafy greens, citrus, and berries were top choices for refreshments and rehydration.

Cold-water fishes.

Salmon, herring, sardines and mackerel are some of the cold water fishes rich in protein, iron, and essential fatty acid nutrients. At least 2 servings each week of these types will help lessen the inflammation common among long distance runners. A balanced nutrition for marathon runners must have an adequate value of protein particularly lean protein.

Low-fat dairy consumption.

Dairy products are top sources of calcium and Vitamin D needed for bone strength. Keep them low for high-fat dairies can increase inflammation of the muscles that may cause muscle injuries and pain.

Keep it balanced.

Balance is everything. And every runner must learn how to balance these nutrients to achieve a quality run and long lasting endurance during the marathon training and into getting ahead through the finish line. It is, however, important to note that a marathon training diet is balanced in nutrients with sufficient calories to fuel a race of endurance.

Marathon takes physical commitment and dedication essential and the sustenance brought by a nourishing marathon training diet must offer long lasting endurance from start to finish. These things should never be compromised and a must in every runner’s plan competing in the event. Aside from the benefits of a physically toned body and the right exercise routines, a nourishing marathon training diet will make a runner sustain and emerge from the grueling test of endurance a marathon race. Be it a full, half or days on miles and miles of terrains, a prepared body and mind nourished with nature’s bounty harvest can lasts and emerge victoriously.

by Ed Yourdon, on Flickr


About the Author

is actually a super running fan.

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