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What Diet is Good For a Marathon?

Nutrition is often an unwanted element of marathon training. Proper nutrition plans will make this long-term exercise easier!

Food is your source of energy. All foods are made up of carbohydrates, proteins, fats and fiber. Carbohydrates are bound to energy production, complete protein binds to tissue repair and build up, fat provides body fuel and crude fiber.

Most foods will have the wrong amount of all these macronutrients, but each is usually rich in one. ALL are needed in your diet.


Your body burns carbohydrates more efficiently than fat or protein. Consider increasing your carbohydrate intake by 60-70% of your daily intake.

Runners benefit from the amount of carbohydrates stored in the body. Carbohydrates produce more energy per unit of oxygen consumed than fat. Does this mean that you get more energy to run when your body burns carbohydrates than you do when your body burns fat or protein. Because oxygen is often a limiting factor in the long term, your body will find it easier to use energy sources that require the least amount of oxygen per kilocalorie of energy produced. (energy is measured in kilocalories)

Your body produces energy by converting carbohydrates into glucose. When you exercise at a moderate rate, carbohydrates make up 40 to 50 percent of your energy needs. As you start to work harder, carbohydrates provide a greater percentage of your energy needs. It's hard for your body to break down protein and fat into glucose to provide energy. Therefore, your body first burns carbohydrates. The harder you work, the harder it is for your body to concentrate energy to break down proteins and fats. The energy can be used to push you forward in the race.

The best source of carbohydrates for your marathon training

The carbohydrate requirements are usually based on the size of the body and the activity level of the runner. Runners who run medium, low intensity periods require 5-7 g of carbohydrates per kilogram of weight. On the contrary, those who participate in long-term and high-intensity exercise require 7-12 g of carbohydrates per kilogram of weight.

All carbohydrates are not created equal.

The best source of carbohydrates in your diet

  • Fruit,

  • vegetables,

  • brown rice,

  • enriched with wheat bread,

  • whole grain whole grains,

  • to roll the grain,

  • peanuts,

  • nuts, and

  • sweetpotato

(Note: Cheetos, cookies and tortilla chips are not on the list.)


The next macro nutrient that the body will use during exercise is fat.

Fat is not the enemy. The fat produced from excess cheetos is. (Keep in mind any excess of macro-carbohydrates, proteins, fats - turns into fat.) For moderate exercise, about half the amount of energy is released from free fatty acid metabolism. If the event lasts longer than an hour, the body can use most of the fat for energy. Using fat as fuel depends on the duration of the event and the circumstances of the runner. Trained athletes use fat for energy faster than untrained athletes. (This is one of the long-term adjustment mechanisms in marathon training.)

The best source of fat in your diet

  • Beans

  • Seeds

  • Peanut butter

  • Fat fish

  • Add fish oil

  • Flaxseed oil

  • Safflower oil

  • Canola oil

  • Sunflower oil

  • Corn oil

  • Avocado

  • Yolk


After carbohydrates and fats, protein provides energy for the body. You also need protein to repair damaged muscle tissue during training. While exercise can increase an athlete's need for protein, most Americans tend to eat more than the recommended amount of protein.

Consuming 10 to 12 percent of the total calories is enough. Most authorities recommend that an athlete's endurance eat between 1.2-1.4 grams of protein per kg of weight per day. Remember, extra protein is stored as fat.

It is doubtful that you will need additional protein, so you will probably need to be more careful where you get your protein.

Women who try to lose weight by regularly cutting calories leave a healthy source of protein for their bagels. Don't get me started on "empty calories empty pockets"; For now, all I'm saying is protein-rich foods including pork and beef, chicken, fish, eggs, nuts, tofu, and low-fat dairy products. Include a source of lean protein in your marathon training diet.

The best source of protein in your diet

  • Pork and beef

  • Chicken

  • Fish

  • Eggs

  • Low fat dairy products

  • Broccoli

  • Beans

  • Corn


Fiber helps the body stay healthy and can prevent heart disease. Getting enough is probably easier than you think.

Soluble fiber, which is found in oats, barley, nuts, apples, oranges and other fruits and vegetables, can help prevent heart disease by reducing LDL, or "bad" cholesterol levels. Set a goal to consume 20 to 35 grams of fiber daily. The best way to do this is to use a variety of grains, nuts, seeds, nuts, fruits and vegetables.

Fiber also protects the gut. This is the key to avoiding any discomfort in your old training.

The best source of fiber in your diet

Include more fiber in your diet plan by adding vegetables to stews and casseroles. Add oats to bread, bread and cake. Fruit grains, such as snacks and salads are another option.


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