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Diet Plan for Marathon Runners

If you're gearing up to run a marathon, you may already know that a balanced runner's diet is just as important as regular training. While the number of calories you burn running depends on your weight, you'll likely burn at least 100 calories per mile when you're training, and if you're running upwards of ten miles a day, that adds up.
A balanced diet will help your muscles repair themselves and will help you gain strength and endurance for your race.

  1. The Importance of Balance

    • Runners need many types of foods to keep their bodies healthy and in the best shape possible. Protein is an essential part of any diet, and is particularly important for marathon runners, as it is a source of energy. If you're training for a marathon, 20 percent of your diet should consist of lean protein such as grilled chicken or fish.

      Protein helps the body repair damaged tissue and keeps the immune system functioning.

      Another necessary component of a marathon runner's diet is fiber. During training, you'll want to have adequate fiber intake to aid in digestion, though fiber levels in your diet should be minimal directly before your race to prevent discomfort.

      In addition, your muscles use complex carbohydrates as energy.

    Carbohydrates for Runners

    • While training, at least 50 percent of your diet should consist of the proper type of carbs -- complex carbohydrates.

      Foods that contain complex carbohydrates include fruits and vegetables, bread, pasta and rice, and beans. Complex carbohydrates are more beneficial to runners than simple carbs (present in sweets and sodas), as they take longer to process in the body and are more readily transformed into energy.

    Stay Consistent

    • If you're training to run long distances, it's important to know how much you can eat and still run comfortably. The best diet for runners often consists of eating small meals steadily throughout the day, as opposed to one large meal before a run, which may cause discomfort or make you feel more full than energized.

      As you train for your marathon, adjust your diet plan to one that's most comfortable to you.

    What to Avoid

    • During training and, in particular, before long runs, avoid foods that are high in saturated fats and low in nutrients. This includes chips, sweets, cookies and fast food. Simply put, these are "empty calories"-- they'll fill you up without giving you the nutrients, complex carbohydrates, vitamins and protein you need.

      Particularly before race day, avoid dairy and high-fiber foods, which can cause stomach discomfort while running.

      Of course, you'll want to stay as hydrated as possible, but not all fluids are good for you. Drink water and energy drinks. Avoid sodas and juices, which are high in sugars and can do more harm than good, and avoid alcohol, which has dehydrating effects.

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