Diet for Marathon Training. A nutritious and energy-packed diet for marathon training is vital to your training and race success. In order to maintain energy during your runs, and to assist with proper recovery, you will want to strategically plan your meals and snacks around your training schedule. For example:

* Eat a light snack one hour before your run, and eat something that provides energy and that will digest easily. Each body is different so one person’s best pre-run snack might not be the same as another person’s. Suggested pre-run snacks include a banana and ½ whole wheat bagel or an energy bar.
* Plan to bring something with you for your longer runs (or plant a snack at a certain mile-marker) – this snack should be another light and easily digested, energy-boosting snack. The best mid-run snacks are energy bars or energy gel packs. They are packed with energy-boosting carbohydrates and easy to consume.
* Your post-run meal or snack should replenish glycogen stores and help muscles recover. That means you need nutritious carbohydrates and a good source of protein. You should always eat within 30 minutes of your run. Suggested post-run snacks or meals include a protein shake and a bowl of old-fashioned oatmeal, or a sweet potato (or yam) and a dark green vegetable.
* Every meal should include complex carbohydrates to allow your body to store and maintain enough glycogen for your training. The best sources of complex carbohydrates include the items listed above as well as other fruits and veggies, brown rice, whole grain bread, quinoa, and whole grain pasta.

Your diet for marathon training should also be a balanced diet of carbohydrates, proteins and fats. Typically, a marathon runner’s daily total consumption should be comprised of 50-60% complex carbohydrates, 10-15% from protein and 15-25% from unsaturated fats. (This is a different combination than somebody trying to lose weight and working out less would consume).

In case you didn’t already know, unsaturated fats are actually a runner’s best source of energy. Complementing your diet for marathon training with the right amount of unsaturated fats allows your body to store complex carbs even longer, sustaining energy levels throughout your run.

Notice the very important characteristic of the carbohydrates is that they are complex carbohydrates, which are best for long-term “fuel” (energy). The best complex carb sources have already been listed above. Your best sources of protein include lean beef, grilled chicken, fish, eggs, cottage cheese, plain Greek yogurt, protein powders, peanut butter, nuts, and almonds. Many of these protein sources also contain the “good” unsaturated fats that you need.

Other considerations when planning your diet for marathon training include vitamins and minerals. Keep in mind that the B Vitamins are the catalysts for converting your food to energy. Vitamin C is ultra important as it maintains your immune system and supports connective tissue and bone strength, which will help prevent or heal injury, especially knee injuries. At the cellular level, the body requires Vitamin E to prevent cell damage that could occur from higher level of free radicals due to greater oxygen intake that marathon runners’ experience.

Along with the above listed vitamins, a diet for marathon training should include the following minerals: (1) Calcium for strong bones and enhanced muscle function, (2) Copper to support the blood vessels, the nervous system, and the immune system, (3) Iodine to assist with the transformation of food into energy, and (4) Magnesium supports muscle contractions and relaxation, produces and transports energy, and produces protein. These are the major mineral requirements; more are listed in the charts I refer you to below.

Finally, one of the most important items in your diet for marathon training is water! Your number one goal should be to maintain proper hydration; without it a runner can easily face muscle cramping, heat-related illnesses, and fatigue.  Try to consume your weight in ounces in water each day – for example, a 120 lb. person should drink 120 oz. of water each day!

In conclusion, your diet for marathon training should be a well-balanced strategic plan that not only includes carbs, protein and fats, but provides you with the right amounts of vitamins and minerals to provide you with sustained energy for even your longest runs, and optimal recovery from each work-out. And don’t forget the water to wash it all down and to keep your body working at its best.