Marathon Diet Basics

Marathon Training Diet

Nutrition is often an overlooked component of marathon training. The right nutrition plan will make those long training runs seem much easier!

This article illustrates your day in and day out marathon training diet. More specific topics such as race week nutrition, race day nutrition, what to eat just prior to training, what to eat instantly after training and what to eat pre-race are covered in these sport specific fueling articles.

Your energy comes from the food you eat. All food is composed of carbohydrates, proteins, fat and fiber. Carbohydrates are tied to energy production, complete proteins are tied to tissue repair and building, fat providessupplies body fuel and fiber is roughage. Most foods will include trace amounts of all these macronutrients, but each is in general rich in one. ALL are required in your diet.

Carbohydrates

Your body burns carbohydrates more efficiently than fat or protein. Consider increasing your carbohydrate intake to 60-70% of your daily food intake.

Runners gain the most from the amount of carbohydrates stored in the body. Carbohydrates produce more energy per part of oxygen consumed than fats. What this means is that you acquire more energy for running when your body burns carbohydrates than you do while your body burns fat or protein. Since oxygen often is the limiting factor in sustained duration events, your body will find it easier to use the energy source that requires the smallest amount of per kilocalorie of energy produced. (energy is measured in kilocalories)

Your body makes energy by converting carbohydrates into glucose. When you are exercising at a average effort, carbohydrates supply 40 to 50 percent of your energy needs. As you start running faster, carbohydrates give a bigger percentage of your energy supplies. It is difficult for your body to break down protein and fat into glucose to supply energy. Consequently your body first burns carbohydrates. The harder you work, the harder it becomes for your body to devote energy for breaking down protein and fat. That energy might be used to push you forward in the race.

Best sources of carbohydrates for your marathon training

Carbohydrate needs are commonly based on the runner's body mass and activity level. Runners engaged in moderate-duration, low-intensity exercise need 5-7 grams of carbohydrates per kilogram of body weight. By contrast, those engaging in long-duration and high-intensity events require 7-12 grams of carbohydrates per kilogram of body weight.

All carbohydrates are not created equal.

Best sources of carbohydrates in your diet

* Fruit, * vegetables, * brown rice, * enriched whole-grain breads, * whole grain cereals, * rolled oats, * beans, * legumes, and * sweet potatoes

(Note: Cheetos, cookies and tortilla chips are not "best" sources of carbohydrates.)

Fat

The next macro-nutrient required by the body during exercise is fat. Fat is not the enemy. Fat created from an excess of cheetos is. (Keep in mind that excess of any macro-nutrient - carbs, protein, fat - is turned into fat.) For moderate exercise, roughly half of the total energy expenditure is derived from free fatty acid metabolism. If the race lasts more than an hour, the body may use mostly fats for energy. Whether or not fat is used as fuel depends on the event's length and the runner's condition. Athletes in good shape spend fat for energy more quickly than athletes in lesser condition. (This is one of the adaptation mechanisms of the long run in marathon training.)

Best sources of fat in your diet

* Nuts * Seeds * Nut butter * Fatty fish * Fish-oil supplements * Flaxseed oil * Safflower oil * Canola oil * Sunflower oil * Corn oil * Avocados * Egg yolks

Protein

After carbohydrates and fats, protein provides energy for the body. You also require protein to repair muscle tissue that is damaged during exercise. While exercise may increase an athlete's need for protein, {most|the majority of|for the most part|on the whole, Americans have a tendency to eat more than the recommended amounts of protein.

A protein intake of 10 to 12 percent of total calories is adequate. Most authorities recommend endurance athletes eat between 1.2-1.4 grams protein per kg of body weight per day. Bear in mind, extra protein is stored as fat.

It's unlikely you will require extra protein, what is possible is that you need to be more watchful of where you get your protein.

Women marathon runners trying to lose weight by cutting calories frequently forego healthy protein sources for bagels. Don't get me going on my "bagels are empty calories" rant; for now, all I'll say is protein-rich foods consist of lean pork and beef, poultry, fish, eggs, beans, tofu, and low-fat dairy products. Include lean sources of protein in your marathon training diet.

Best sources of protein in your diet

* Lean pork and beef * Poultry * Fish * Eggs * Low-fat dairy products * Broccoli * Beans * Corn

Fiber

Fiber helps the body stay healthy and may prevent heart disease. Getting sufficient fiber may be easier than you suppose.

Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, might help avoid heart disease by lowering LDL, or "bad" cholesterol levels. Establish a goal to eat 20 to 35 grams of fiber each day. The easiest way to do this is to eat a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables. Fiber also keeps the bowels "regular". This is significant to avoiding pain on your long training runs. Best sources of fiber in your diet Include more fiber in your eating strategy by adding vegetables to stews and casseroles. Add oats to meatloaf, breads and cookies. Fruit on cereal, as a snack and in salads are other options.