What Should Marathon Runners be Eating? Find the Optimum Diet for Marathon Runners

What Should Marathon Runners be Eating?  Find the Optimum Diet for Marathon Runners
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What should marathon runners be eating? If you’re thinking about consuming more carbohydrates and sugars for quick energy, think again. Marathon running is more about endurance, which is why your body will require a more balanced diet. Proper nutrition is key during your marathon training as well as on your day of performance, so don’t sabotage your running skills by eating poorly.

What’s on the Menu?

Even if you’re a vegetarian or vegan, you can still get your body prepared for running a marathon. For example, ultramarathon runner Scott Jurek is a successful vegan runner. When you’re training for those long distance runs, it’s best if you eat a variety of foods from the food pyramid. If you’re vegetarian or vegan, put fruits (dried and/or fresh), brown rice, vegetables, tofu, trail mix, nuts, peanut butter and jelly sandwiches, electrolyte replacement gels and protein bars high on your list. If you’re not a vegetarian or vegan, you can include some of the foods mentioned above and 5 to 7 ounces of lean meats into your diet for protein, which supports your muscles and energy level.

In general, your diet should be a balance among grains/carbohydrates, protein, fruits, vegetables, dairy, heart healthy fats and oils (Omega-3 fatty acids), and sugars. Obviously, your intake of each of these food groups will be dependent on your body weight, metabolism and how long you will be running.

Food Equals Better Body Performance and Health

When deciding on a diet for marathon runners, eating from each of the groups in the food pyramid is the best way to start, because you want your body to have endurance as well as a quick recovery and strong immune system. When you feed your body pure, natural and fresh ingredients, it’s like providing your body with clean fuel. As you incorporate a proper and balanced diet into your marathon training, you will notice an improvement in your performance. If you’re eating fast food every day or processed foods, it’s likely that your body isn’t receiving all of the essential vitamins and minerals your body requires to function at its best. It’s also wise to consider organic foods as well as flash frozen fruits and vegetables, which retain their nutrients. As foods sit out on the counter, the nutrients degrade.

When you’re body is lacking something, you will notice it in your performance. For example, if your iron or protein is low, you might feel fatigued. To prevent deficiencies, it’s beneficial to keep a food journal. Also, try eating high protein and carbohydrate-rich foods for breakfast and then eat smaller portioned meals for the remaining part of your day when you’re less active.

However, keep in mind that these are nutritional suggestions and what works for one person might not work well for your body. Sometimes you need to test the waters and experiment to figure out how your body processes foods. Maybe eating carbohydrates before running doesn’t work for you, so try eating them after or during your activity.

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