When you're training for a marathon, good nutrition is absolutely essential.
It's so important that your marathon training nutrition should be uppermost in your mind.
It would almost be impossible to train adequately, much less actually complete a marathon, if you eat a normal diet.
This is why almost every marathon runner consumes far more calories than people who are not endurance athletes or runners.
Athletes training for a marathon need a diet that is high in proteins and carbohydrates.
Tip No. 1 for Marathon Training Nutrition: Carbohydrates
The most effective marathon training nutrition focuses on carbohydrates. Once carbohydrates enter your body, they are converted into muscle glycogen. Athletes use this glycogen as a source of fuel and to replenish their energy.
While carbohydrates are present in a variety of foods, to receive the most nutritious form you should focus mostly on eating an assortment of fruits, vegetables, whole grains and low-fat dairy products.
The amount you eat should be based on your body weight. Your recommended daily carbohydrate intake can be calculated by multiplying your weight in pounds by 3.2, or your weight in kilograms by 7.
The result of this calculation will be the total number of grams of carbohydrates you should eat daily.
This total amount should then be allocated to about 6 servings of fruit, 6 servings of vegetables, 15 servings of whole grains and 5 servings of low-fat dairy products.
Tip No. 2 for Marathon Training Nutrition: Protein
Although some people believe that protein alone develops muscle bulk, that belief is incorrect.
Nonetheless, protein is essential for muscle repair and development, and marathon training nutrition focuses on protein.
Your intake of protein is particularly crucial while training for a marathon or engaging in other activities that are highly exerting and cause wear and tear on your muscles.
Try to consume protein throughout the entire day. Be wary of eating too much animal-based protein, however, because it is often rich in saturated fat. Saturated fat can clog your arteries.
Instead, concentrate on beneficial sources of protein such as eggs, fish, lean meat, low-fat dairy products and poultry. Nuts, tofu and dried beans make wonderful snacks.
Your recommended daily intake of protein is calculated by multiplying your body weight in pounds by 0.6 or your weight in kilograms by 1.3.
The result will be the total number of grams of protein you should eat daily. Divide it into three to five servings.
Tip No. 3 for Marathon Training Nutrition: "Good" Fat
For well-balanced marathon training nutrition, you should also consume a small quantity of "good" fat. Instead of eating saturated fat which can clog your arteries, eat unsaturated fat such as that found in salmon, olive oil and nuts.
To sum things up, you should plan your new training diet carefully and stock up on the food you need.
You might even want to discuss your diet with a nutritionist who is an expert on diets suitable for endurance training.
Keeping a log of your food intake over several weeks is an alternative strategy.
Your log will enable you to track the amount of carbohydrates, protein and unsaturated fat you eat during that period.
You can then make any necessary adjustments in order to be at your best when race day arrives.
Want more running gear advice?
Simply subscribe to my newsletter or to my site blog and you are ensured of keeping up-to-date with all the Best Running Gear!
