Nutrition is often an overlooked element of marathon training. The right nutrition plan will make those long training runs much easier!
Food is your source of energy. All food is made up of carbohydrates, proteins, fats, and fiber. Carbohydrates are associated with energy production, complete proteins are associated with tissue repair and building, fat provides fuel for the body and fiber is rough.
Most foods will contain trace amounts of all of these macronutrients, but usually only one of each. All you need 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 benefit most from the amount of carbohydrate stored in the body. Carbohydrates generate more energy per unit of oxygen consumed than fat. This means that you have more energy for running than when your body burns carbohydrates when your body burns fat or protein. Because oxygen is often the limiting factor in long-duration events, it will be easier for your body to use an energy source that requires the least amount of oxygen per kilocalorie of energy produced. (Energy is measured in kilocalories)
Your body produces energy by converting carbohydrates into glucose. When you’re exercising at a moderate pace, carbohydrates provide 40 to 50 percent of your energy needs. As you begin running harder, carbohydrates provide a greater percentage of your energy needs. It is difficult for your body to break down proteins and fats into glucose to provide energy. That’s why your body first burns carbohydrates. The harder you work out, the harder it becomes for your body to expend energy breaking down proteins and fats. That energy can be used to propel you further in the race.
The Best Carbohydrate Sources for Your Marathon Training
Carbohydrate needs are usually based on the runner’s body size and activity level. Runners engaged in moderate-duration, low-intensity exercise require 5–7 grams of carbohydrate per kilogram of body weight. In contrast, participants in long-duration and high-intensity exercise require 7–12 grams of carbohydrate per kilogram of body weight.
Not all carbohydrates are created equal.
Best sources of carbohydrates in your diet
- Fruit,
- vegetables,
- Brown rice,
- enriched whole grain breads,
- whole grain cereals,
- Barley flour,
- beans,
- legumes, and
- sweet potatoes
(Note: Cheetos, cookies and tortilla chips are not on the list.)
Fat
The next macro-nutrient used by the body during exercise is fat.
Fat is not the enemy. There is fat made from an excess of Cheetos. (Remember that an excess of any macro-nutrient — carbs, protein, fat — turns into fat.) For moderate exercise, about half of total energy expenditure is derived from free fatty acid metabolism. If the event lasts longer than an hour, the body may be using most of the fat for energy. The use of fat as fuel depends on the duration of the event and the condition of the runner. Trained athletes use fat for energy more quickly than untrained athletes. (This is one of the long-running adaptation mechanisms in marathon training.)
Best sources of fat in your diet
- Mad
- Seed
- nut butter
- fatty fish
- fish-oil supplements
- Linseed oil
- safflower oil
- canola oil
- sunflower oil
- corn oil
- avocados
- eggs
protein
Protein provides energy to the body after carbohydrates and fats. You also need protein to repair muscle tissue damaged during exercise. While exercise can increase an athlete’s protein needs, most Americans eat more than the recommended amount of protein.
Protein intake of 10 to 12 percent of total calories is sufficient. Most authorities recommend that endurance athletes eat between 1.2–1.4 grams of protein per kilogram of body weight per day. Remember, excess protein is stored as fat.
It’s doubtful that you’ll need extra protein, so chances are you need to pay more attention to where you get your protein.
Women trying to lose weight by cutting calories often give up healthy protein sources for bagels. Don’t get me started on my “bagels are empty calories” rant; For now, all I’ll say is that protein-rich foods include lean pork and beef, poultry, fish, eggs, beans, tofu, and low-fat dairy products. Incorporate lean sources of protein into 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 enough can be easier than you think.
Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering levels of LDL or “bad” cholesterol. Aim to eat 20 to 35 grams of fiber per day. The best way to do this is by consuming a variety of whole grains, nuts, seeds, beans, fruits and vegetables.
Fiber also keeps the bowels regular. This is key to avoiding discomfort on your long training runs.
Best sources of fiber in your diet
Incorporate more fiber into your eating plan by including vegetables in stews and casseroles. Add oats to meat loaf, bread and cookies. Fruit on cereal, as a snack and in salads are other options.
Source by Ilana Katz
