Caloric Intake for Marathon Training

therapyruns

Hi everyone! I just found out this week that I have been accepted to run the Boston Marathon (my first marathon ever) and am so excited to really dig in on my training. I ran three halfs last year and have run what seems like a gazillion other road races. I have no issues around endurance/stamina or mileage - BUT I am concerned about the nutrition part. I want to make sure I am truly eating enough consistently everyday and not just a few weeks before the race.

Any suggestions on caloric intake? General macro ratios - specifically carbs? How much is too much/not enough?

I have about 10 weeks of solid training until the race in April.

Thanks!

FoxyMcDeadlift

Wel, i eat around 3,200kcals a day, i eat about 300g carbs and 200g protein, but i also do heavy weights 4 times a week.

A couple of good articles:

http://www.bodyrecomposition.com/nutrition/how-many-carbohydrates-do-you-need.html - lyle is always relevant

http://www.runnersworld.co.uk/nutrition/60-second-guide-carb-loading/3961.html - has a decent formula in it

bstamps12

Bump

cowgirlslikeus86

I really liked this article from Runners World

http://www.runnersworld.com/article/0,7120,s6-242-304-310-7771-0,00.html

It says that a 50-25-25 eating plan is best
50% carb
25%protein
25%fats
Don't be turned off by the part that says (how to loose weight while marathon training)
It gives you the formulas to calculate how much your burning. Just don't add in a calorie deficit and you will maintain if that is your goal. You will need your HRM to know for sure what your expending while running.

It's worth looking at!