First marathon training.

tdjenkins1

Hi everyone,

Can anyone give me some advice as to what sort of diet I should have whilst training for a marathon? The marathon isn't until April 2016 but I just need some tips on the types of food I should be consuming.

STrooper

In general, you are going to find that a diet (fueling) that has a higher percentage of carbohydrate than typical. I find that mine tends upward towards 55-60% carbs,25-30% fat and the remainder is protein. On weeks approaching the longer runs towards the end of the training cycle I have switched over to a much higher carb balance (65-70%) with the remainder split between protein and fat. Two books by Matt Fitzgerald might be helpful. They are: Racing Weight and The New Rules of Marathon and Half-Marathon Nutrition. I found both to be very helpful in refining what to consume before and during the race.

Your longer training runs are the opportunity to test what works for you so that on race day you don't just stumble through it (and you should aim for finishing with a smile).

scottb81

In my experience your carb macros need to be at least 60% to support training. (I currently have mine set at 75% but am having some difficulty meeting that). In my case, I weigh 175 right now and my bigger training days I find that I need about 450 grams carbs to recover fully and be ready for the next day.

In addition you need about 1.2 grams of protein per kg of bodyweight. You need fat too after getting the other macros on target.

I have also found that getting my carbs through lots of fruits and vegitables then some bread and grains, allows me to eat a lot and stay full. When I have tried to get my carbs through candy and sugar I never get full and tend to overeat and gain weight.

The best thing you could do though is read the book, Racing Weight by Matt Fitzgerald. http://www.amazon.com/Racing-Weight-Lean-Performance-Series/dp/1934030996

litsy3

I just eat my normal diet but more of it (and try to make sure I get a decent amount of protein).

snowflakesav

I feel it is important to start the recovery process as quickly as possible after my quality days of training. I pack one of those Special K protien breakfast drinks in my gym bag because it is easy. I have not had really good luck losing weight while training for a marathon.