Marathon Training Meal Plan

When you prepare yourself for a marathon, you’ve probably got your training schedule all mapped out and that’s a great place to start but there’s something crucial that you need to incorporate into your schedule and that’s the importance of diet. Trust me, what you eat is as important as your running program. A well constructed meal plan can make a world of difference in how you feel on those long runs and, ultimately, on race day.

So let’s begin by breaking down the building blocks of a solid marathon diet. You’ll come across these many times through your general eating habits but let’s take a closer look at the roles that carbohydrates, proteins, and fats play in keeping your body at optimum level.

• Carbohydrates are the main fuel for endurance athletes. They provide your body with glucose, stored away in your muscles and liver as glycogen, which is converted to energy, ready for your body to use during those miles.
• Proteins provide your body with structural support . Their primary function is to repair and build muscle tissues that get worn out from training by balancing fluids, regulating your immunity and providing energy.
• Fats are your reserves. Fats are crucial for long runs, when your body dips into these stores for energy. They help to absorb vital nutrients, at the same time protecting your organs, supporting cell growth and controlling cholesterol and blood pressure.

Micronutrients are more commonly referred to as vitamins and minerals and with the exception of vitamin D, they are not produced in the body but must be obtained from what we eat.

Here are the main reasons why they are integral to our marathon training regime.

1. They play a crucial role in energy production, muscle contraction, bone health and metabolism, all essential when you’re clocking up the miles. Vitamins and minerals are essential for converting carbohydrates, fats, and proteins into energy that can be used during long distance running.
2. They are important for the repair and maintenance of muscle tissue. Nutrients such as vitamin C, vitamin E, and zinc are needed for proper muscle recovery and growth, which is essential for marathon training. Iron is also an essential mineral for transporting oxygen in the blood, helping to prevent fatigue and supports endurance performance.
3. They help to support the immune system, which can be compromised during intense exercise and training. Vitamins such as vitamin C, vitamin D, and zinc help support immune function and reduce the risk of illness and infection. Magnesium is another mineral that is important for muscle function and energy production and is needed for proper nerve function and muscle relaxation. B vitamins are also important for nerve function and the conversion of food into energy.

You may be wondering where can I find the right foods that will provide me with all these necessary vitamins and minerals. Well let me show you a list below that will outline some of the essential ones I often use in my diet plan.

Vitamin B: Foods rich in B vitamins include:

• Whole grains, such as brown rice, oats, barley and whole wheat. These whole grains can be used in a variety of dishes such as salads, soups, stir fries, and as a side dish to provide fibre, vitamins, minerals, and energy for endurance.
• Legumes, such as Lentils, chickpeas, black beans, kidney beans and soybeans. Legumes are a good source of plant based protein, fibre, vitamins, and minerals. They can be eaten on their own or used in soups, stews, salads, and other dishes as a nutritious and energy boosting component of a marathon training diet.

• Nuts, such as almonds, walnuts, cashews, pistachios, brazil nuts and peanuts. Nuts are a source of healthy fats, protein, fibre, vitamins, and minerals, making them a great snack option for marathon training to provide sustained energy and support muscle recovery.
• Seeds, such as sunflower, pumpkin, sesame, poppy, chia, flax, pomegranate and watermelon. Seeds are rich in healthy fats, protein, fibre, vitamins, and minerals, making them a nutritious addition to salads, smoothies, oatmeal, or yogurt for marathon training.
• Poultry, fish, eggs, dairy products, and leafy green vegetables are foods that should be included with some more specific foods, not already listed but high in B vitamins, such as fortified(contain added vitamins and minerals)cereals, liver, salmon, tuna, chicken, turkey and spinach.

Vitamin C: Foods high in vitamin C include:

• Citrus fruits, such as oranges, grapefruits, tangerines, lemons and limes. These fruits are high in vitamin C, fibre and antioxidants, making them a refreshing and nutritious snack for marathon training to support immune function and energy production.
• Strawberries, kiwi, bell peppers, broccoli, kale, papaya, and tomatoes.
• Other sources of vitamin C include brussels sprouts and mango.

Vitamin D: Vitamin D is primarily obtained through sun exposure, but there are also some food sources that contain vitamin D. These include :

• Fatty fish such as salmon, mackerel, trout, herring, tuna, anchovies and sardines.

These are rich in omega-3 fatty acids, protein, and vitamin D, making them an excellent choice for supporting heart health, muscle recovery, and overall wellbeing during marathon training.

• Fortified dairy products such as, milk and yogurt, fortified orange juice, fortified cereals, and eggs.

Fortified products are important sources of vitamin D, especially for people who may not get enough sunlight exposure.

Vitamin E: Foods rich in vitamin E include:

• Nuts and seeds such as, almonds, hazelnuts, pine nuts, peanuts, spinach, avocado, wheat germ oil, sunflower oil and peanut butter.

These foods are excellent sources of vitamin E, an essential antioxidant that helps protect cells from damage caused by free radicals. Including these foods in your diet can help support overall health and recovery during marathon training.

• Fortified cereals.
• Other sources of vitamin E include avocados, butternut squash, and sweet potatoes.

Zinc: Foods rich in zinc include:

• Oysters, beef, pork, chicken, turkey, crab and lobster.
• Beans, such as chickpeas, kidney beans, and lentils.
• Nuts and seeds, such as pumpkin seeds and cashews.
• Dairy products, such as yogurt and cheese.

Zinc is important for immune function, wound healing, and protein synthesis in the body. Including zinc rich foods in your diet can help support overall health and performance during marathon training.

Iron: Foods rich in iron include:

• Red meat, such as beef, and lamb.
• Poultry, such as chicken and turkey.
• Seafood, such as oysters, clams and shrimps.
• Dark leafy greens, such as spinach and kale.
• Beans, such as kidney beans, chickpeas and lentils.
• Dried fruits, such as apricots and raisins.
• Tofu, fortified cereals and pumpkin seeds.

Including these iron rich foods in your diet is important for maintaining healthy red blood cells and preventing fatigue and weakness, especially during intense training periods like marathon preparation.

Magnesium: Foods rich in magnesium include:

• Nuts and seeds, such as almonds, cashews, sunflower seeds and pumpkin seeds.
• Whole grains, such as brown rice and whole wheat.
• Legumes, such as lentils, black bean and chickpeas.
• Leafy green vegetables, such as spinach and kale.
• Avocado, bananas, dark chocolate, and plain yoghurt.

These magnesium rich foods can help support muscle function, energy production and nerve health during marathon training. Incorporating them into your diet can help prevent muscle cramps and support overall performance.

To complement all these micronutrients that your bodies needs, you should also be mindful that hydration is essential and regular in take of water is key to optimising all your body functions while you run.

Let’s look at a typical daily meal plan for a runner, starting with a breakfast rich in complex carbs (derived from plant based foods and usually take longer for your body to absorb) and proteins, containing whole grain cereal and fruit.  A snack, such as an oatmeal bar or maybe a fruit smoothie for a quick energy boost prior to taking on a long run. A nutritious recovery lunch after a run, topped off with a dinner balancing your carbohydrate, protein and fat intake and micronutrients, which include vitamins, minerals and water. I’ve found over the last few years that this is a strategy that I like to lean towards to achieve marathon success.

Next, I want to highlight the timing of these meals because what you’ll soon realise is that timing really is everything. Before you slip into your running vest and shorts and lace up your running shoes, I’m going to advise you on how to get your body into peak condition and sustain it as you clock up the miles. Just as vital is knowing how to replenish it after completing your running session. It’s all about getting the right nutrients at the right time. So let’s say you’ve got your food combinations prepared, the next step is syncing them perfectly with your training schedule.

Timing is Everything: When to Eat Before, During, and After Runs

So just how critical is it that you get the timing of your nutrition spot on as you train for a marathon? Well if you think of your body as a car, you’ll need to fuel it before hitting the road, maintain the energy while cruising, and refuel after the journey so that you know you’ll be ready to take on the next journey in the knowledge that it will run smoothly.

Starting with pre run meals: Let’s consider the ideal time to eat before your training runs. Eating too close to a run can cause discomfort, while eating too early might leave your energy depleted before you even hit the halfway point. Generally, eating a meal rich in complex carbohydrates about 2 to 4 hours before running works best for sustained energy.

During the run: Especially when we’re taking on those long distance runs, your body will need to take on supplements to maintain energy levels. Fast absorbing carbs like energy gels, chews, or even small amounts of dried fruits can be game changers. They’ll give you that much needed burst of energy without weighing you down.

What you eat after a run: This is just as important as your pre run meal. This isn’t just about refilling your tank, it’s also about recovery. Aim to consume a mix of carbs and protein within a 30 minute window post run, to aid muscle repair and replenish glycogen stores. Something like a smoothie with banana, protein powder, and a splash of almond milk can hit the spot perfectly.

Don’t worry too much about getting it perfect on your first attempt. You can always adjust your approach down the road. What’s crucial is listening to your body and understanding how it reacts to different foods at different times.

That’s the strategy I like to deploy after each run, and it’s one I’m sure you’ll benefit from as well. Choose a strategy that you believe suits you and your lifestyle, and don’t be afraid to tweak it as necessary.

Personalising Your Plate: Adapting Your Diet to Training Intensity

Marathon training doesn’t lend to one plan that is suitable for everyone, especially when it comes to nutrition. Your body’s needs will change as your training intensity ramps up or winds down. The ability to adjust your calorie and nutrient intake to keep pace with your training schedule is what we’ll look at next.

You’re no doubt aware that various personal factors, such as age, gender, and overall health, play a critical role in diet planning. Understanding your body’s unique requirements will help you fuel effectively. I also want to quash some common myths about marathon training diets, so you don’t fall foul of these unreliable tales. One such myth is that ‘Eating late at night will make you gain weight’, when in fact a study in ‘The Journal of Medicine & Science in Sport‘, confirmed that eating a high protein snack before bedtime helped to increase muscle protein, therefore enhancing exercise recovery.

If you’re at all unsure about your dietary requirements, the best way forward may well be to seek professional guidance which is sure to make a significant difference. So, I’m here to help you with tips on consulting a sports nutritionist. That’s going to include knowing the right questions to ask and what to expect from a personalised meal plan.

During the consultation, it’s important to come prepared with specific questions and to have a clear understanding of what to expect from a the plan.

Here are some tips on consulting a sports nutritionist:

− Research and Choose a Qualified Sports Nutritionist: Look for a sports nutritionist who is registered dietitian or a specialist in sports dietetics. Check their credentials, experience, and reviews to ensure they are qualified to provide personalised nutrition guidance for athletes.

− Discuss Your Goals and Needs: Be prepared to discuss your current training regimen, performance goals, dietary habits, food preferences, and any specific concerns or challenges you may have. This information will help the sports nutritionist tailor a meal plan to meet your individual needs.

− Ask Relevant Questions: Here are some questions you can ask during your consultation:

• What specific nutrients do I need more of to support my training goals?
• How can I optimise my nutrition pre, during and post workout?
• How can I improve my hydration strategy for optimal performance?
• What foods should I include in my diet to support muscle recovery and reduce inflammation?
• How can I manage my energy intake to support my training needs while maintaining a healthy weight?

− Understand the Meal Planning Process:

• A sports nutritionist will typically assess your current diet, activity level and goals to create a personalised meal plan tailored to your needs.
• The meal plan may include recommendations for macronutrient distribution (carbohydrates, protein, fat), meal timing around workouts, hydration strategies and micronutrient intake (vitamins and minerals).
• The sports nutritionist may also provide guidance on portion sizes, food choices, meal timing and supplementation, if needed.

− Collaborate and Communicate: Be open and honest with your sports nutritionist about your preferences, challenges and progress. Collaborate on setting realistic goals and making sustainable dietary changes that align with your training routine and lifestyle.

− Follow Up and Adjustments: Regular follow up sessions with your sports nutritionist can help track your progress, make adjustments to your meal plan as needed and address any concerns or questions that arise during your training journey.

Remember that a personalised meal plan from a sports nutritionist is designed to support your athletic performance, recovery and overall health. By working closely with a professional, you can optimise your nutrition to help you reach your fitness goals and enhance your marathon training experience.

Now, let’s move on to an equally important aspect of your marathon preparation which brings us on to supplement essentials. Entering the world of dietary aids, you’ll want to be informed. This isn’t just about popping a pill or mixing a powder but more so about enhancing your performance safely and effectively.

Supplementing Success: The Use of Supplements in Marathon Training

After delving into the core of what is required to tailor your diet to your marathon training, you might wonder if there’s an extra edge to be had with supplements. In this section, I’m going to explore that possibility.

First things first, while supplements can be beneficial, they’re just what the name suggests, supplemental. Your foundational nutrition from whole foods is primary but certain supplements do have their place. So, let’s take a look at some common ones like protein powders, iron, calcium, vitamin D, and even beetroot juice, which many runners swear by for better endurance.

I’ll break down each supplement, from how they can potentially enhance your performance to the scientific backing behind their use. I’m going to give you the quality recommendations based on research and expert insights.

It’s crucial to navigate the world of supplements with caution. The market is flooded with options, and not all are created equal.

Protein Powders:

• Protein powders, such as whey, casein, and plant based protein supplements, are commonly used by athletes to support muscle growth, repair, and recovery.
• Scientific evidence supports the role of protein supplementation in enhancing muscle protein synthesis and facilitating recovery following intense exercise.
• Recommendations: Consuming 20-25 grams of protein within 30 minutes to 2 hours after exercise is recommended to maximise muscle repair and adaptation. Whey protein is a fast absorbing protein ideal for post workout recovery, while casein protein provides a sustained release of amino acids. Plant based protein powders are suitable for vegetarians or vegans.

Iron:

• Iron is essential for oxygen transport and energy production in the body, making it crucial for athletic performance.
• Scientific studies have linked iron deficiency to decreased exercise capacity, fatigue, and impaired performance.
• Recommendations: Athletes, especially endurance athletes, should ensure they meet their daily iron requirements through diet or supplementation if needed. Foods rich in iron include lean meats, poultry, seafood, beans, lentils, dark leafy greens, and fortified cereals. Iron supplementation should be undertaken under the guidance of a healthcare provider, as excessive iron intake can be harmful.

Calcium:

• Calcium is essential for bone health, muscle function, and nerve transmission, making it important for athletes to support overall performance and recovery.
• Scientific research has shown that adequate calcium intake can help maintain bone density, reduce the risk of stress fractures, and support muscle contraction.
• Recommendations: Dairy products, leafy green vegetables, almonds, and fortified foods are good dietary sources of calcium. Athletes should aim to meet the recommended daily intake of calcium through a balanced diet and may consider supplementation if dietary intake is insufficient.

Vitamin D:

• Vitamin D plays a key role in bone health, muscle function, immune system regulation, and overall athletic performance.
• Scientific evidence suggests that vitamin D deficiency may negatively impact muscle strength, endurance, and recovery.
• Recommendations: Athletes should strive to maintain adequate vitamin D levels through sunlight exposure, dietary sources (fatty fish, fortified dairy products), and supplementation if necessary. Vitamin D supplementation may be particularly beneficial for individuals with limited sun exposure.

Beetroot Juice :

It has gained popularity as a natural performance enhancing supplement due to its high nitrate content.

• Beetroot juice is rich in dietary nitrates, which are converted into nitric oxide in the body. Nitric oxide helps dilate blood vessels, improve blood flow, and increase oxygen delivery to working muscles. The improved blood flow and oxygen utilisation can enhance exercise performance, particularly in endurance activities such as running, cycling, and high intensity interval training.
• Research studies have demonstrated the appropriate effects of beetroot juice on exercise performance. A meta-analysis published in the Journal of the International Society of Sports Nutrition in 2017 found that nitrate supplementation, including beetroot juice, improved exercise efficiency, time to exhaustion, and time trial performance in various exercise procedures. A study published in the Journal of Applied Physiology in 2018 showed that dietary nitrate supplementation from beetroot juice enhanced exercise economy and time trial performance in trained cyclists.
• Recommendations: When considering beetroot juice supplementation for performance enhancement, it is essential to consume a standardised form of beetroot juice concentrate or juice that provides a consistent nitrate content. Optimal timing for beetroot juice consumption is typically 2-3 hours before exercise to allow for peak nitric oxide production and performance benefits. Athletes should start with smaller doses of beetroot juice and gradually increase intake to assess individual tolerance and response. It is recommended to consult with a sports nutritionist or healthcare provider before incorporating beetroot juice supplementation, as individual responses may vary, and potential interactions with medications should be considered. Overall, beetroot juice can be a beneficial supplement for athletes looking to improve exercise performance through enhanced blood flow, oxygen delivery, and exercise efficiency. When used strategically and in conjunction with a well rounded training and nutrition plan, beetroot juice may offer a natural boost to endurance and performance outcomes.

Safety is always the primary consideration. Although they can be beneficial, supplements are not a magic formula and should not replace a balanced diet. Just remember, what works for one person doesn’t always work for another, so supplement intake comes with a note of caution to find what’s best for your body.

Supplements can provide a support role in your marathon training diet, but they shouldn’t lead the way. They might just give you that slight advantage on race day. Stay informed, consult with professionals, and choose them wisely to support your marathon training and overall health.