What should I eat if I'm training for a marathon? (2023)

What should I eat if I'm training for a marathon?

A marathon training diet should be well-balanced and include adequate amounts of whole grains, fruits, vegetables, lean protein and healthy fats. The macronutrients (carbohydrates, proteins and fats) are all potential sources of energy for the body, but the body prefers to rely on carbohydrates and fats.

If your training schedule calls for 2-3 hours of strenuous activity, then this amount may need to be bumped up to 22-24 calories per pound of bodyweight. If you're up to 3+ hours of running per day, caloric intake for marathon training should increase to around 25-30 calories (or more) per pound of bodyweight.

Lots of lean protein, fruits and vegetables, and healthy fats. He really likes Protein Plus PowerBars for recovery. “Increase mileage gradually when training and run on soft surfaces whenever possible,” Keflezighi explained. “This will decrease the impact on your knees and feet and minimize injuries.”

A marathon training diet should be well-balanced and include adequate amounts of whole grains, fruits, vegetables, lean protein and healthy fats. The macronutrients (carbohydrates, proteins and fats) are all potential sources of energy for the body, but the body prefers to rely on carbohydrates and fats.

Dried fruit like apricots, figs, or dates are sweet and delicious and best of all, they are the perfect snack for runners before heading out for a run. Being simple carbohydrates, they provide energy quickly. Dried fruit is also loaded with valuable minerals like potassium and magnesium.

A big breakfast on race morning might cause stomach upset. Instead, try to eat at least an hour before the race. Many people opt for easy-on-the-stomach carbohydrate foods, like a banana with peanut butter, toast and jam, a granola bar and a piece of fruit, or some sports drink/juice.

Water, diluted juice and sports drinks are all good fluid replacers. If you've been running for less than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery.

What foods are good for long distance running?

Choose high-quality carbohydrates, such as whole-grain breads, cereals, rice, pasta and starchy vegetables, fruit, and low-fat milk and yogurt. These foods have 15 grams of carbohydrate: One slice of bread.

Endurance athletes (eg those training for a marathon) should consider raising their protein intake to between 1.0-1.6g per kg per day.