Marathon training and nutrition

libgrl

Does someone have a good resource that I can consult for meal plans while training for a marathon? I've found basic nutrition stuff, but I would like something more specific.

brandyk77

Not sure what you mean...beyond just eating healthy overall and making you get in a 4:1 replacement after hard workouts, there really isn't anything special

libgrl

I am looking for a diet plan to promote energy and also try to lose a couple of pounds.

scottb81

Set your macros at 55% carb, 15% protein, and 30% fat. You need the carbs for energy and if you run a lot, as you should be in Marathon training, 15% protein will give you approximately .75 to 1 gram of protein per lb of lean bodyweight per day. You also need the fat for general health.

Set your weight loss goal to 1/2 lb per week and eat most of the exercise calories. Anything more and your trianing will suffer.

Within those guidelines eat anything you want. I have never seen a formal diet plan for marathon training.

acarter72

This is great information as I am also training for my first marathon and have been struggling with hunger and logging. I will check my settings. Thank you..........

tenunderfour

IMHO - marathon training is NOT when you should be trying to lose weight. It is VERY taxing on your body and you need to make sure you are well fueled. I tend to gain 5 lbs when I am training for a mary. My body needs it. I know it is counter-intuitive since you are logging such high mileage..... but it is what it is.

RUNN3Rmom

I do not have a plan to share but I just wanted to say I am training for my first marathon, too! When is your run?

Side note: I am reading a very funny, sarcastic book by Dawn Dias (The Women's Guide to Running a Marathon). She tells about her journey from couch to marathon (in Hawaii). It's a good chuckle read for those times when it is hard to keep going.

Anyway, congrats on signing up for a marathon. I will keep an eye on this thread for other responses.

brandyk77

Set your macros at 55% carb, 15% protein, and 30% fat. You need the carbs for energy and if you run a lot, as you should be in Marathon training, 15% protein will give you approximately .75 to 1 gram of protein per lb of lean bodyweight per day. You also need the fat for general health.

Set your weight loss goal to 1/2 lb per week and eat most of the exercise calories. Anything more and your trianing will suffer.

Within those guidelines eat anything you want. I have never seen a formal diet plan for marathon training.

exactly - just eat healthy. you might feel like you can eat anything (and that you deserve it) but putting crap in your body will effect your training.

libgrl

My marathon is September 16th, but the intense heat in my area has been limiting my running. I will catch up, but need to start logging more miles. Might be forced to run on the hamster wheel at the gym ....ugh.