Top Nutrition Tips for Marathon Runners
Calculate Calories
Ensure you’re fueling your body with enough daily calories using this calculation: Start with 13 calories per pound of body weight for your baseline needs and add 300 calories for every additional 60 minutes of training. This calculation is not an exact science, but it will give you a good ballpark estimate.
Choose High Quality Carbs
Choose High Quality Carbs
High-quality carbohydrates provide you with continuous energy for long runs. For increased endurance eat an assortment of winning picks every day of the week, including vegetables, fruit, beans, lentils, quinoa, barley, bulgur, farro, millet, brown and wild rice, whole-grain pasta, high-fiber cereal, and whole-grain bread.
Pack in Protein
Pack in Protein
Protein helps to maintain and build muscle mass, including that in the quads and hamstrings — a runner’s greatest asset. Best bets include fish and shellfish, lentils, starchy beans (such as black, kidney, and chickpeas), egg whites, skinless chicken and turkey, pork tenderloin, lean beef, soy foods (such as tofu, tempeh, and edamame), and nonfat or low-fat dairy (yogurt, milk, and cheese).
Mix It Up at Meals
Mix It Up at Meals
Make breakfast, lunch, and dinner a combo of high-quality carbs, lean protein, and healthy fats (think avocado, nuts, seeds, nut butters, olive oil, etc.)
- For breakfast try vanilla Greek yogurt with sliced bananas and toasted nuts, or an egg-white omelet stuffed with veggies and cheese with whole-grain toast.
- For lunch enjoy a grilled chicken wrap with lettuce and tomato rolled in a whole-grain tortilla, or lentil-bean chili with a whole-grain roll
- For dinner prepare shrimp and broccoli stir fry over brown rice, or grilled salmon with sautéed spinach and a baked sweet potato.
Snack Smart
Snack Smart
Before shorter training runs, enjoy a carb-rich snack that offers up some protein about an hour before starting. Try a banana and string cheese, apple slices with nut butter, whole grain cereal with skim milk, almonds with dried fruit, or a nutrition bar. I recommend experimenting with a few different options while training so you know exactly what fuels your run and what doesn’t sit well with your tummy – this way, there aren’t any surprises on race day!
Minimize Soreness With Anti-Inflammatory Foods
Minimize Soreness With Anti-Inflammatory Foods
These foods possess properties that help reduce inflammation and soreness:
- Omega-3’s: salmon, sardines, walnuts, ground flaxseed
- Vitamin C: broccoli, Brussels sprouts, bell pepper, citrus fruit
- Carotenoids: sweet potato, carrots, pumpkin, spinach, kale
- Anthocyanins: berries, cherries, purple/red grapes
- Quercetin: apples, onions, tomatoes, deep colored lettuce, apricots
- Ginger and turmeric – sprinkle into tuna salad, stir fries, soups, and curries; steep to make a tea; or add to smoothies.
Hydrate, Hydrate, Hydrate
Hydrate, Hydrate, Hydrate
Keep your muscles happy and hydrated by drinking plenty of water throughout the day. Before long runs stick with water. During long runs alternate between water and sports drinks. Continue to hydrate after you’ve finished your run and assess fluid status through urine color. Ideally, your urine should be pale yellow (like diluted lemonade), not cloudy or dark (like apple juice).
Carb Load the Right Way
Carb Load the Right Way
Contrary to popular belief, “carb-loading” doesn’t happen the evening before a long distance race. It actually starts a few days beforehand. And it doesn’t mean chowing down on pasta at every sitting! Instead, think about including a high-quality carb at each meal. That means eating whole-grain toast with your morning omelet, adding a few spoons of quinoa to your lunchtime salad, topping Greek yogurt with fruit for your afternoon snack, or scooping more veggies on your dinner plate. The combination of adding a little extra carb to each of your meals while tapering your training runs helps to store energy, called glycogen, in your muscles. That’s fuel your body taps into when you’re well into your race and need the power to keep going.
Your Pre-Marathon Power Breakfast
Your Pre-Marathon Power Breakfast
Stick with familiar foods (that you practiced with on long-run days). Your best bet is a combo of high-quality carbs with some protein. And it’s not just what you eat, but when you eat it. Give your body a couple hours before the race starts to digest so you aren’t cramping up or running to the bathroom mid-race.
You may find that it’s best to steer clear of anything that is high fat or super loaded with fiber as these foods take much longer to digest and may lead to some not-so-fun issues during your run. It does vary from person-to-person (I know someone who could eat a bean burrito minutes before a race and feel just fine!) so be sure to play around with options when training so you know exactly what to do on race day.
Give these winning morning meals a try:
- whole-grain bagel topped with nut butter and banana slices
- scrambled eggs with chopped tomato and whole-grain toast
- oatmeal topped with berries and nuts or seeds
- yogurt with granola and fruit
Stay Energized During the Marathon
Stay Energized During the Marathon
Nibble or sip on carbs every 60 to 90 minutes to keep your blood-sugar level steady and your energy up. Sports drinks and energy gels/chews are specially formulated for racing. They provide quick energy (in some form of sugar) and electrolytes (you lose plenty through sweat and it can be really dangerous if your electrolytes run low). There are some companies that specialize in using more “natural” ingredients, so certainly read labels and give them a shot. For long runs and races these pre-packaged “fuel packs” are easy, convenient, and provide you with essential nutrients needed for running a long distance race. With that being said, you can try using easily digestible foods like bananas, orange segments, dried fruit, or even cooked potatoes instead – it just takes much more advanced planning and prep work, but can certainly be done. Just be sure to practice during long runs so you know exactly what, how much, and when to fuel up on race day.
