First things first, if you dedicated yourself to run a marathon, good for you! You already took the first HUGE step toward your goal. As you must know by now, having a nutritional plan prepping for the big day is extremely important. We are here to give some tips and tricks on what you should be fueling your body during training! We compiled the best tips we could find into one encompassing list… Here you go!
- Focus on QUALITY calories is key. Incorporating vegetables and fruits for at least 5 total servings per day is key.
- Protein / Carbs/ and Calories is an important focus during training days!
- A very basic estimate of protein grams per day could be about 1.2 to 1.4 grams of protein per kilogram of body weight – think your weight divide by 2.2. Spread this out throughout the day at your meals and snacks.
- Give your body adequate calcium, Vitamin D, Vitamin K2 and magnesium are key for bone health.
- Many of us might just not want to drink a glass of milk. Almond, coconut and flax milk- have many vitamins and minerals found in fortified milk- Great source of vitamins.
- Consider incorporating quality carbohydrates like sweet potatoes, bananas, oatmeal, quinoa, spaghetti squash and even fruit everyday.
- According to the NCAA, a very general recommendation for carbohydrate intake per day for athletes may range from 5-7 grams of carbohydrate per kilogram of body weight per day (1 pound equals 2.2 kilograms).
- Eat a familiar breakfast 3-4 hours before your start training. Avoid excessive fiber, fat or protein.
- In the the days before the race you should make sure your fuel stores (muscle glycogen) are full.
- Eating more carbohydrate does not mean overeating or eating as much as possible! It just means making sure more of your daily calories are coming from carbohydrate at the cost of some fat.
- have the last large meal at lunch time the day before the big day, and to have a lighter meal in the evening. This is also something you should practice in the weeks before or when you have a smaller race coming up.
- When it comes to long distance running it is carbohydrates that serve as the main source of fuel. It is most important to opt for complex carbohydrates over simple sugars, as they are digested more slowly, giving you longer lasting energy.
- 7 to 10 grams of carbohydrate per kilogram of body weight during the training period. These complex carbohydrates include foods like whole grain bread and pasta, cereal, brown rice, oatmeal, vegetables and low fat dairy foods.
- It is important to keep in mind that eating a well balanced diet is the most important component for performance time when it comes to training for a marathon. Balanced meal consistent of Healthy Starch, Veggies and Lean Proteins.
- With a daily intake of at least 6 to 8 glasses of water and more during the actual training. While training, it is suggested that one add in about 8 ounces of water every 20 minutes that you are running. HYDRATE HYDRATE HYDRATE
- Runners need about 50 to 75 per cent more protein than non-runners- Fun Fact
- The best time to eat before a training run is 30-60 minutes before you head out.
- You should aim for a total intake (water) of about half your body weight in ounces every day- Another hydration guide.
- lay off the booze. Alcohol has a dehydrating effect on the body, and it also affects blood sugar levels
- Increasing your carb intake gradually beginning about three weeks before the race in order to build up your body’s glycogen reserves, aiming for between three and five grams of carbohydrates per pound of body weight by race day.
Good luck to all the runners and we hope this helped!
Cheers, and go Sox!