Marathon Training Nutrition Secrets
Marathon Training Nutrition Tips
As the old saying goes – you are what you eat. Never a truer word has been spoken, especially when it comes to marathon training nutrition. What goes in will fuel your training and propel you forwards during those 26.2 miles. Countless books have been written on the subject of marathon training nutrition. Here, I’m going to outline a couple of tips that will help. Often, a good training diet comes down to simple, good old-fashioned common sense.
If you’re experienced enough to seriously consider running a marathon, it’s highly likely you’ll know a bit about nutrition already.
What I want to do here is give intermediates a couple of pointers – not preach to the converted!
Marathon Training Nutrition: When to Eat
The key to marathon training nutrition isn’t just what you eat, it’s also when you consume it. As a basic guide, follow the little but often rule. Never skip breakfast or any main meal. However, that’s not to say main meals should be huge affairs.
Snacking is fine as long as you’re snacking on the right stuff! To avoid caving in to temptation and reaching for the nearest candy bar or bag of chips, try plain popcorn, fruit or a handful of unsalted nuts.
Marathon Training Nutrition: What to Eat
Pasta is widely regarded as the runner’s friend when it comes to marathon training nutrition. However, it’s not the only good carb out there. No-one wants to eat pasta every night for 3 months of race training. Mix things up a bit with baked potatoes, bananas, muesli, baked beans and rice.
Naturally oily foods sometimes get overlooked. These are key ingredients for marathon training nutrition plans. I’m talking about flax seeds, salmon, sundried tomatoes, walnuts, leafy green vegetables and houmous. These are great for keeping your bones and joints in tip top condition. They’re also good for making plain carb dishes more interesting and appealing.
Marathon Training Nutrition: What to Avoid
Ok, telling you to avoid booze, caffeine, sugar and fatty foods would be insulting. When it comes to marathon training nutrition advice, some stuff is pretty obvious. However, what’s not so obvious is that the odd (and I mean odd, like one!) drink will not do you any harm. Martyring yourself will soon become incredibly dull. There is such a thing as going overboard with marathon training nutrition programmes.
Eat well, sensibly and don’t skip meals. The odd treat is not a disaster.
Having said that, there are some foods which purport themselves to be ‘healthy’ but are in fact full of sugar or fat. Granola bars are a culprit.
Take care when it comes to supposedly healthy snacks – especially smoothies and yogurts.
Marathon Training Nutrition: Supplements
When it comes to marathon training nutrition, supplements can be incredibly handy. However, they are no subsitute for the real thing. The key is in the same – supplement. That’s not the same as replacement. Try and get the vitamins, minerals, fibre, energy and protein you need from actual food.
No pill is an adequate alternative.
These are just a few nutrition recommendations to help you out but you should also read the ten laws of marathon training if you’re really serious about making a run this marathon thing.
In the meantime, marathon training nutrition is really about taking a good honest look at what you’re currently eating and making little improvements.
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