How to use Food for Marathon Training

Image Credit: Sura Nualpradid

Food is essential fuel for anyone who exercises or runs on a regular basis. It is even more crucial when you are putting your body through something as strenuous as training for a marathon. Marathon training involves lengthy runs several times a week and you can’t handle that unless your body has the proper nutrition to keep your body going. Read more for how to use food for marathon training.

Despite what most people believe, you do not need to drastically increase your carbohydrates if you are training for a marathon. Carbohydrates are essential to give you the energy you need but the average person already consumes enough carbohydrates in a normal day to fuel their bodies for an entire marathon. Unfortunately many people who train for a marathon tend to over eat and can actually gain weight while training.

Food for Marathon Training

Runners still need to make sure to have a significant portion of slow burning carbohydrates with each meal the day before a planned marathon run. The day before the marathon should also be about rest, proper nutrition and mental preparation. It is absolutely necessary to drink lots of water, avoid alcohol and caffeine. Remember how hard you work to get to this point so it’s particularly important to pay attention to the types of marathon food you choose as fuel.    

While training for a marathon, the important thing is to make sure you consume slow burning carbohydrates, lean proteins and healthy fats. It is also crucial that you reach your daily nutrient requirements. Staying on top of your calcium, iron, Vitamin C, D, E and K intake are all essential parts of staying fit when training for any long distance run. If you have an intense training schedule, your body is going to be in constant need of replenishment and energy.

Due to their high concentration of vitamin C, antioxidants, and fibre, fruit is a great source of energy during a run. You can carry a banana or apple with you and use it as fuel when you feel your body starting to slow down. The same can be said for almonds, walnuts or a protein bar. Anything food for a marathon that contains a high source of good fats and protein will repair your muscles so you can increase your distance.

Hydration is also critical to your successful completion of any long run. Even if your body is not sweating because the weather is cool that doesn’t mean that you’re not losing essential bodily fluids. It is necessary to hydrate before, during and after your run to ensure any long distances you run, keeps your body lubricated and functioning at its best.

Long distance running is one of the most fuel burning and intense workouts you can put your body through. If you are training for a marathon and running long distances on a regular basis, then you need to give your body all the nutrition it needs. Make sure you maintain a well-balanced diet that includes carbohydrates, water, protein, fruits and your daily vitamins. Your body needs to be at its best internally if you expect it to achieve its best externally.

What marathon food do you consume? Please let us know in the comments below.