What to Eat and Supplement While Marathon Training
Gearing up to run a marathon? If you’re wondering how to time your nutrition and optimize it for every stage of your training and on race day, you've come to the right place!
What does marathon training entail?
Maybe you've signed up for a marathon in the past and only realized on race day that carb-loading on pizza, pasta and breadsticks is not the performance enhancer that gets you over the finish line. Or maybe you're gearing up for your first marathon or looking to shave down your time and feel better pre, post, and during the race. No matter how experienced you are, syncing your different nutritional needs with your training schedule starting at day one can make a huge difference every step of the way.
Marathons are the ultimate challenge for endurance athletes. The University of California San Francisco recommends that you should only attempt a marathon if you:
Have been running for at least a year
Are able to cover 15 to 25 miles a week comfortably
Have previous experience running one or two 5K races
Have 18 weeks to train and prepare for the race
It's not something you can jump right into! Most marathon training plans are 16 to 20 weeks long minimum. Over the course of your training, you’ll likely run three to five times a week, increasing your mileage each week up until the ~21 days before the race. At this point, you'll likely need to begin tapering your running to avoid over-training, injuries, and exhaustion. On "rest" days, it's recommended that you do low-intensity "training sessions" and active recovery that consist of exercises like yoga or Pilates, stretching (a lot), and resting your legs entirely. There are a lot of things that can impede a marathon runner's progress throughout the training season such as running injuries, illness, exhaustion, running with the wrong equipment, less than ideal hydration, or inadequate nutrition.
See: How to choose the right running shoes for your feet and budget
Sports Nutrition for Marathon Training
As the duration of your running fluctuates, your body weight, energy levels, and nutritional needs should too. This will also depend on your current health, experience with marathon training, dietary restrictions, etc. so for a tailored nutrition plan, it's recommended that you meet with a registered dietitian. In general, here are some tips on how to adjust your macronutrients to sync your diet with your training regimen.
Calorie Requirements for Marathon Training
It’s really important to first calculate how many calories you'll require for optimal performance during your marathon training. Elite athletes preparing for a marathon are expending far more calories than the average person. In general, a person who exercises 2–3 hours per day 5–6 times per week may expend 600–1200 kcals or more per hour, according to the International Society of Sports Nutrition (ISSN). Thus, their caloric needs may approach 40–70 kcals per kg per day. Check out this simple calorie calculator to determine how many calories you should be getting, depending on your age, height, sex, weight, and activity level. Not all calories are "equal", though. Choosing nutrient-rich foods can help you to get every last bit of energy out of every bite.
Maximizing Your Macros for Marathon Training
There are three macronutrients or energy sources for your body: carbohydrates, proteins and fats. When it comes to running, carbohydrates and protein are generally considered to be the most important when it comes to energy and recovery.
Carbohydrates
When carbs are consumed, they are either used immediately as the body’s most easily accessible energy source or converted into the stored form or glycogen. Glycogen stores account for about 1-2% of the body's total energy stores, but they are the first source that the body taps into. Thus, when you need quick energy during a race, your primary source of energy should come from carbohydrates. According to the International Society of Sports Nutrition, marathon runners and elite athletes should eat between 5-8 grams of carbohydrates per kg every exercise day. Carb-heavy foods for loading up your glycogen stores in the days prior to the race include quinoa, buckwheat, bananas, sweet potatoes, whole-grain bread, and brown rice. These foods are high in fiber and thus require more energy to be processed.
In the 3 to 4 hours leading up to a training run, it’s a good idea to familiarize yourself with your pre-race meal. Fiber, when comsumed in large amounts, can cause abdominal cramps, bloating, gas and diarrhea so it’s better you know sooner rather than later how certain foods can affect you during your runs. Training offers the ideal time to experiment with different types of carbs to see how your energy levels fluctuate. Good examples of simple (low-fiber) carbs are refined pasta, rice, pretzels, and bagels.
Protein
Protein is generally considered the second most important macronutrient for marathon runners. The ISSN recommends consuming around 1.4-1.8 grams per kg per day. Healthy protein sources include lean meats like chicken and turkey breast, powdered peanut butter, pork loin, and fresh seafood like tuna and salmon. Vegetarian sources of lean protein include unsweetened nut butters, plain greek yogurt, beans, lentils, legumes, and tofu. As protein helps to build muscle mass, speed up the recovery process, and strengthen the muscles, it’s important to consume little and often throughout the day. For optimal recovery, aim for a ratio of 3:1 (carbs to protein) after your runs.
See: 10 Best Plant-Based Protein Sources
Fats
Healthy fats are another essential source of energy for the body but tend to be given less priority than the other 2 macronutrients when it comes to optimizing performance and recovery. Healthy fats should take up around 20-30% of your daily caloric intake. Try to avoid unhealthy sources of high-fat foods that could cause stomach upset or lethargy before a run. Examples of healthy fats include avocados, olive oil, nuts, sunflower, sesame, and pumpkin seeds, and fatty fish like salmon, tuna, mackerel, herring, trout, and sardines.
The Best Supplements for Marathon Training
Marathon training is no joke. It's very strenuous on the body and unfortunately, aches and pains are part of the process. In order for the body to endure, it requires proper nutrition and at times, supplementation. Here are the supplements we recommend.
Omega-3s
With all the strain that will be placed on your body during marathon training, you're going to need a way to decrease inflammation. Omega-3 fatty acids can protect against inflammation, improve heart health, and speed up recovery time so you can bounce back from strenuous training and any potential injuries faster. Performance Lab Omega-3 is our top pick.
Boswellia Serrata
Boswellia Serrata is another fantastic natural anti-inflammatory supplement that can decrease inflammation without causing stomach upset. This is huge on race days to ensure that you don't have to reroute to the porta-potty. Boswellia serrata is safe for daily use, so it can be used every day leading up to the big race. Boswellia serrata by Amandean is our top pick.
Protein
Protein powders and supplements are a cost-effective and easy way to increase protein intake without adding excessive calories, carbs and fat to your diet.
See: The 7 Best Protein Powders in 2022
Sample Marathon-Training Meal Plan
Breakfast: A breakfast sandwich on whole wheat toast with egg whites, avocado, veggies, and a drizzle of olive oil
Snack: Plain greek low-fat yogurt with added protein powder, berries, shredded apple, and seeds
Lunch: A brown rice "burrito" bowl with veggies, beans, roasted chicken breast, and hemp hearts for crunch and added protein
Pre-run snack: White rice with rice vinegar and salt to taste + a protein shake.
Post-run snack: 2-3 pieces of fruit + a protein shake
Post-run dinner: Steamed or grilled salmon or white fish, sauteed bok choy, white rice, and fruit for dessert
For optimized race-day nutrition, check out this blog on how to carb-load the right way. If you ever have any doubts about the best nutrition for health and for optimizing your sporting performance, schedule a meeting with a registered dietitian to get the best-tailored nutrition for your specific needs.
