Marathon Training Nutrition
Marathon season is here. That means our clients and some of us, coaches, are training for a long-distance race. Marathon training involves more than just putting one foot in front of the other. Nutrition during the training is as essential as the training plan you will follow. Optimal nutrition helps you develop speed, endurance and have a faster recovery. As a marathon runner, I am always looking for ways to simplify marathon training nutrition.
Here are five rules of nutrition when in marathon training mode!
Eat for your metabolic needs- Running is a high-calorie-burning exercise. On a typical long run, runners can burn up to 100 calories a mile. If these calories aren’t replaced, the runner will be in a calorie deficit. A runner in a calorie deficit will begin to break down muscle to compensate, which is bad news. The primary fuel for marathon runners is carbohydrate. According to research, athletes should consume 3.0–4.5g per pound of bodyweight of carbs, 0.7–1.0g of protein, and 0.5g of fat on training days.
Nutrient Timing- Nutrient timing is vital for training. Pre-run and post-run nutrition can enhance performance. Eat an easily digested carb with some protein-like bagel with peanut butter or banana approximately 30 to 40 minutes before a run. After the training session, replenish your body’s carbohydrate and protein stores with a protein smoothie within 30 minutes. The post-workout window is critical because that’s when your body is most responsive to nutrients.
Hydrate- Hydration is key to avoiding muscle cramps and fatigue. Body temperature rises while running, and hydration regulates body temperature. Knowing your sweat rate will help you understand your hydration needs. A good way to gauge sweat rate is to weigh yourself before and after long runs. Weight lost while running is the water weight that needs to be replaced during and after the run. As a rule of thumb, try to take two to three sips of water every 15–20 mins during a run.
Practice Fueling- Fueling during the race determines the race performance as much as weeks long training. To dial in race nutrition, practice, practice, and practice. Find what your body can digest without any issue and stick to those foods. Long runs are perfect for simulating race conditions and practicing nutrition. Pro tip — first, try using the gels, electrolyte drinks, and food items that will be available on the course. If they don’t suit your gut, then experiment with other options. According to research, 30gms — 60gms of carbohydrates consumption per hour is recommended during a race.
Race Day Nutrition — In the weeks leading to the race, you want to increase the carbohydrate intake. Yes, carb loading isn’t a myth. The increased carb intake will fill up your glycogen stores. Race day is not for trying something new! It’s best to leave experimentation to training runs at least four to six weeks out from race day. Eat a familiar carbohydrate-heavy breakfast two hours before your start time. Focus on hydration and fueling during the race. Try to drink water every 10–15 minutes and take carbs every 30–40 minutes. With a solid and tried race-day nutrition plan, you will be propelling forward during the race.
Marathon training nutrition doesn’t have to be difficult, but it is a critical component of training. Following a nutritious eating plan during the training period and practicing sound nutrition for race day will help you cross the finish line in your goal time.
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About the Author
Aesha Tahir is a health and wellness coach and a certified personal trainer. She holds a Master’s degree in Applied Exercise Science and is certified by the NASM as a Personal trainer. She is a certified USA Track and Field Running Coach and Road Runners of America Coach. She is a 200-HR Registered Yoga Teacher. She is also a group exercise instructor specializing in barre, spinning, strength training, boot camp, and yoga classes. She has over five years of experience in the fitness and wellness arena with focused expertise in coaching, corrective exercise and injury prevention, individualized fitness programs, and group fitness programs. She is also an aspiring public speaker in the fitness and wellness world who believes in this quote; “To be inspired is great, but to inspire is incredible.”
