Marathon Running Menu: Nutrition Tips for Runners
Recovering well after each training session is fundamental to being in the best physical condition for the next day of training. A marathon runner requires a specific diet, as an inadequate intake of energy reserves can lead to fatigue or ineffective training.
Above all, a marathon runner's diet should be rich in carbohydrates, which will help to restore muscle glycogen. Let's delve into the menu for running a marathon.
Foods consumed before exercise should provide carbohydrates that raise or maintain blood glucose without excessively increasing insulin secretion, which could otherwise negatively affect the efficient use of energy substrates.
Consuming food 3-6 hours before competition has clearly beneficial effects, and a carbohydrate-rich diet is an essential part of preparation for training and competition.
What to eat before going out to train
The pre-exercise meal should consist of a 500-800 kcal diet, with a high proportion of carbohydrates and a relatively low percentage of protein, fat, and fiber, consumed 3-4 hours before the competition.
These foods should have a high or intermediate glycemic index to better stimulate synthesis. With carbohydrate intake during exercise performed at 60-80% of maximum aerobic capacity, the onset of fatigue can be delayed by 15 to 30 minutes, which is of great importance for endurance athletes, where fatigue usually occurs after 2 hours of starting exercise.
Foods for recovery
It is also important to encourage the athlete to ingest carbohydrates as soon as possible after exercise. Because when carbohydrates are ingested immediately after competition or training, the muscles load very well with glycogen, whereas if it takes 2 hours to eat after finishing, only 50% of the reserves are reloaded.
Avoiding Chronic Fatigue
Athletes training for a marathon sometimes experience states of chronic fatigue where the days following a hard training session become increasingly difficult. This is a state of overtraining that can be related to a gradual depletion of the body's carbohydrate reserves.
Therefore, undoubtedly, a person performing hard training on successive days must adjust daily quantities to allow for proper glycogen resynthesis and the maintenance of high-quality training.
Additionally, we recommend at least 2 days of rest or lighter exercise with a high carbohydrate intake to restore pre-exercise muscle glycogen levels. This fact justifies the coach's recommendation to gradually reduce or decrease training intensity for several days before the competition. In addition to carbohydrates, each meal should include a source of protein (eggs, meat, fish, dairy…), a variety of vegetables, vitamins, minerals, and antioxidants.
Carbohydrate-Rich Menu
FOR BREAKFAST: 200g of fruit + bowl of milk (can add coffee) or 2 yogurts + Bread with lean cold cuts (turkey, ham, serrano ham, loin) + olive oil. This way, breakfast would provide carbohydrates, dairy, proteins, fats, and vitamins, making it a complete breakfast.
MID-MORNING: Nuts + 1 banana. Nuts provide proteins, healthy fats, and antioxidants to fuel workouts and aid recovery.
LUNCH: A plate of pasta or rice + 1 serving of legumes or vegetables + meat or fish + for dessert, a yogurt or fruit rich in vitamin C (tangerines, oranges, kiwis, strawberries, etc.) to boost the immune system and prevent infections. SNACK: Bowl of fruit + energy bar + Drinking yogurt
DINNER: Boiled potatoes + boiled vegetables + serving of meat or fish + 50g of bread + dessert yogurt or fruit.
RECOMMENDATIONS
- Marathon runners are prone to anemia, and women are even more so, therefore, intake of liver, mollusks, oily fish, red meats is recommended (oily fish is recommended 3 days a week).
- Calcium intake for good bone health can also come from dairy products, broccoli, leafy green vegetables, small fish with bones (mackerel, sardines, etc.).
- Hydration before, during, and after is very important; before training or competition, it is recommended to drink a prepared beverage containing carbohydrates.
- Meals before training or competition should consist of slow or medium-digesting carbohydrates, such as whole wheat or regular pasta and rice, bread, legumes, in addition to their serving of proteins and vegetables. Do not fry for cooking; instead, boil, steam, or grill.
- Conversely, meals after training should consist of fast-digesting carbohydrates, found in fruits like bananas, oranges, and mangoes, sweetened juices, and cereal bars, chocolate, muesli.
