As I’ve previously highlighted, successful marathon training isn’t just about the miles you log, there’s the mentality element and then there is also heavy reliance on what fuels you. For sure, the food you eat plays a pivotal role. I just want to reiterate something that is more detailed in a previous post, and that is helping you to navigate the basics of nutrition that are vital for your endurance journey.
Firstly, let’s talk about macronutrients. Carbohydrates, proteins, and fats are the big three that are going to keep your engine running. It’s pivotal that understanding how these macronutrients work, will enable you to optimise your diet for energy, recovery, and overall health.
Now, hydration is what a lot of runners take for granted. You’re going to find out quickly that water isn’t just to quench your thirst, it’s very much a necessity in keeping your body functioning like a well oiled machine. And it’s not just water, the electrolytes responsible for maintaining the balance between fluids inside and outside your cells, often get lost in sweat but are crucial for avoiding cramps and fatigue.
Again, timing your meals is another piece of the puzzle. This isn’t just about eating the right stuff, it’s about eating it at the right times. Pre and post run meals have different roles to play, and how you structure your diet can have a huge impact on how you perform and recover.
As you approach race day, your nutritional needs can shift. The adjustments you’ll make to your diet are not set in stone, they’re going to depend on which phase of your training plan you’re in. It’s a flexible process, so let me guide you through it.
- Base Training Phase:
- Focus on building endurance and mileage during the base training phase.
- Nutritional focus: Emphasise overall balanced nutrition with a mix of carbohydrates, proteins, healthy fats, and micronutrients to support general training needs and recovery.
- Stay hydrated and aim to eat nutrient filled whole foods to fuel your training sessions and promote overall health.
- Build Phase:
- Increase training intensity, speed work, and long runs during the build phase.
- Nutritional focus: Increase carbohydrate intake to match the higher energy demands of more intense workouts. Aim to include a variety of whole grains, fruits, and starchy vegetables to fuel your runs and aid in recovery.
- Peak Phase:
- Taper off training volume and intensity to allow for recovery and peak performance on race day.
- Nutritional focus: Maintain a balanced diet with a slightly increased emphasis on carbohydrates to top off glycogen stores before the race. Consider reducing fibre intake a few days before the race to prevent gastrointestinal issues.
- Race Week:
- Taper training even further and focus on rest, hydration, and mental preparation.
- Nutritional focus: Fine tune your carbohydrate intake to optimise glycogen stores for race day performance. Hydrate well and ensure you are consuming easily digestible foods that you are familiar with to avoid stomach upset.
- Race Day:
- The focus shifts to pre race nutrition to optimize performance and hydration during the race.
- Nutritional focus: Have a pre race meal rich in carbohydrates and moderate in protein and low in fibre to provide sustained energy and support digestion. Stay hydrated and fuel with easily digestible snacks or sports drinks during the race to maintain energy levels.
Overall, flexibility in your diet during different phases of marathon training is key to adjusting to changing energy needs, training intensities, and racing goals. Listen to your body, experiment with different nutrition strategies during training runs, and work with a sports nutritionist to optimise your race day nutrition plan for peak performance and recovery.
Always keep in mind that wholesome nutrition doesn’t have be a bland affair, so in the next section I’m going to run you through a list, packed with delicious foods that energise, rebuild, and sustain your body. Choose something that appeals to you, after all, you’ll be eating these foods consistently during training. So let’s have a look at some of the recommended foods that will help you peak come marathon day.
Crossing the Finish Line: Bringing It All Together
Remember, your first attempt at perfecting your diet doesn’t need to be your last. Nutrition for marathon training is about progress, not perfection. You can always make amendments to your foods as you see fit, based on how your body responds to various foods. Pay attention to how you feel during your runs and afterwards. Keep track of your energy levels, your digestion, and your general mood. Stay flexible and listen to your body, after all nobody knows it better than you do!
I really hope that you walk away with a solid foundation to power up your training. From learning when to fuel up with a wholesome bowl of oatmeal, to treating your muscles with a replenishing banana post run, each food choice is a step toward your marathon success. The following power packed food suggestions are sure to help fuel your training, optimise performance, and enhance recovery during marathon running. Remember to stay hydrated, listen to your body’s signals and consult with a sports nutritionist for personalised guidance based on your training goals and individual needs.
Here are 10 power packed foods essential for marathon running:
- Bananas: Bananas are rich in easily digestible carbohydrates and potassium, which can help maintain energy levels and prevent muscle cramps during long runs.
- Oats: Oats are an excellent source of complex carbohydrates and fibre, and as such require more work to break them down, so energy is released slowly and steadily throughout the day. They can be consumed as oatmeal, granola, or energy bars and they also promote gut health..
- Sweet Potatoes: Sweet potatoes are rich in complex carbohydrates, vitamins, and minerals, making them a great source of energy for endurance athletes. They can be eaten roasted, mashed, or in soups and stews.
- Salmon: Salmon is a high quality protein source rich in omega-3 fatty acids, which have anti inflammatory properties and support heart health. It can aid in muscle recovery and reduce any potential inflammation that you might encounter after you’ve run a marathon.
- Quinoa: Quinoa is a complete protein source that contains all essential amino acids, making it beneficial for muscle repair and growth. It is also high in complex carbohydrates, fibre and vitamins.
- Leafy Green Vegetables: Leafy greens like spinach and kale are packed with vitamins, minerals, antioxidants, and nitrates that can improve endurance, reduce inflammation, and support overall health.
- Eggs: Eggs are a nutrient filled food rich in high quality protein, vitamins, minerals, and healthy fats. They can aid in muscle recovery and provide sustained energy for marathon training.
- Berries: Berries such as blueberries, strawberries, and raspberries are loaded with antioxidants, vitamins, and fibre, which can help reduce muscle soreness, inflammation, and tissue damage from intense training.
- Almonds: Almonds are a great source of healthy fats, protein, and fibre, providing sustained energy and supporting heart health. They can be eaten as a snack or added to oatmeal, salads or smoothies.
- Greek Yogurt: Greek yogurt is a rich source of protein, probiotics, calcium, and B vitamins, which can aid in muscle recovery, support gut health, and strengthen bones. It can be consumed after your run as a snack or added to smoothies and fruit based deserts.
So the question to ponder is, how will you incorporate these nutritional tips into your marathon journey?
A lot is happening very quickly in nutrition science, and it’s thrilling to be able to apply this knowledge practically. Once you’ve started to experience the benefits, tell your friends, share your favourite recipes, and maybe even help out a fellow runner. After all, the marathon is as much about supporting each other, as it is about individual achievement.