If you’re training for a marathon, you need to pay attention to how much you eat. Long-distance runners that do not consume enough calories to exchange those burned during their intense exercise risk health issues from their running routines. Your caloric needs rely on your training schedule and intensity, but when you lose weight during your marathon training, add calories for your daily diet. Proper nutrition and diet represents a vital part of marathon training.
If you know anything about marathon training then you will know that the program should be periodized. Which means that your running schedule is modified based on your time and progress via a training schedule. The same can be said for the marathon training diet plan.
Fats
Fats also provide fuel for you. In fact, once you’ve been running in excess of an hour, your body will be using mostly fats for energy, based on Colorado State University. To ensure your marathon performance doesn’t suffer, keep the total fat intake above 15 % of total calories in what you eat during training. Any less than that and you’ll not do as well inside your marathon. Try cooking your vegetables in essential olive oil, for example, or eat a number of walnuts, which contain plenty of healthy fats.
Calories
With the foods available in the supermarket, marathon runners sometimes need all of the help they can get in determining the meals that have high carbohydrates. If you aren’t planning to eat spaghetti all through the day (even pasta contains 14 % protein and 4 percent fat), you may want to start reading labels.The body needs at least 40 nutrients which are classified into six nutritional components: carbohydrates, protein, minerals, vitamins and water. It is because these nutrients cannot be made by the body and therefore, must be supplied from solid or liquid foods.
Plenty of liquid
Athletes should drink plenty of liquids before, during after the run.Hydration throughout a marathon runners is a delicate balance of fluid, carbohydrate, and electrolyte consumption. Athletes should ensure they’ve adequate fluid during training runs by weighing themselves pre and post the run. Weight loss following a run is fluid loss and should be replaced to adequately rehydrate. For each pound of weight lost.
Adequate digestion
you need to allow at least three or four hours for any large meal to digest, 2 to 3 hours for a smaller meal, one or two hours for a liquid meal, and fewer than an hour for a small snack. However, you will have to experiment with this timing to determine which works best for you. Adjusting your training schedule to make sure adequate digestion of your pre-run meals and snacks will enhance performance.
Cautious with sugary foods
Some athletes who consume sugary foods before exercise will work better or experience no effect. For other people, drinking soft drinks or sports drinks or eating candy or sugar cereals 15-120 minutes before endurance exercise could cause a drop in blood sugar that invokes fatigue and light-headedness.
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