Essential Nutrients for Marathon Training Success

Embarking on a marathon journey is no small feat. 

It demands not only physical endurance but also a strategic approach to nutrition. 

A well-rounded diet is essential to optimise performance, fuel endurance, and enhance recovery. Here, we delve into the key nutrients that are vital to your marathon success.

The Role of Carbohydrates in Endurance Training #

Carbohydrates are the key source of energy for endurance. They are stored in the muscles and liver as glycogen, which is essential for prolonged physical activity. 

During endurance training, your body relies heavily on these glycogen stores. Consuming adequate carbohydrates ensures that you have sufficient energy reserves to keep you going strong from start to finish. 

Aim to have a carbohydrate-rich meal before your long runs to maximise your energy levels. For longer endurance efforts (>90 mins) it is recommended to take carbohydrate supplements up to 40 – 80g per hour. 

Gastric tolerance can vary so it is always best to try smaller doses in training and build up as comfortable. Similarly, different products (gels, bars, sweets) will have a varying effect due to additives and carbohydrate blends, so if one type gives you an upset stomach, it’s worth trying a different brand. It is worth noting the stomach is very trainable so severity of upset can go down over time with practice.

Finally, it is worth noting that it takes 3g of water for every gram of glycogen, so if you are increasing your carbohydrate intake remember to consume more fluid as well. Failure to do so can lead to stomach upset as gastric emptying is reduced.

Protein Power: Supporting Muscle Repair and Growth #

While carbohydrates fuel your run, proteins are crucial for repairing and building the muscles that endure the strain of marathon training. Consuming sufficient protein helps prevent muscle breakdown, promotes recovery, and supports muscle growth.

Aim for a protein intake of about 1.2 to 1.7 grams per kilogram of body weight per day, depending on your training intensity. Include high-quality protein sources such as lean meats, dairy products, legumes, and plant-based options like tofu and quinoa. Timing is also important — try to consume a protein-rich meal or snack within 30 minutes to two hours post-exercise to aid muscle recovery.

Healthy Fats: Sustaining Long-Distance Energy #

Healthy fats are an often-underappreciated component of an endurance athlete’s diet. They serve as a secondary source of energy and are crucial for long-distance events like marathons. Fats are metabolised more slowly than carbohydrates, providing a steady energy release during prolonged easy running but do not provide enough energy to fuel higher intensity activities.

Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet. These not only help in maintaining energy levels but also support overall cellular health, immune health and hormone balance. 

Hydration Strategies for Optimal Performance #

Proper hydration is a key part of peak performance in marathon training. Dehydration can lead to fatigue, cramps, and decreased performance. To stay hydrated, drink water consistently throughout the day and pay attention to your body’s thirst signals. 

There is no advantage to over-hydration, however. This can lead to hyponatraemia (low sodium concentration due to ​‘dilution of the blood) which can be more dangerous than dehydration. Your body has evolved to excrete fluid it doesn’t need, so being adequately hydrated and not feeling thirsty is a good guide.

During training, aim to drink about 500 to 700 ml of fluid for every hour of exercise. On longer runs, consider using a carbohydrate-electrolyte (sports) drink to replace lost minerals and maintain fluid balance. It’s also important to rehydrate after your workout, focusing on both fluids, carbohydrates and electrolytes to restore your body’s balance.

In warm conditions remember your fluid needs will be higher, especially if you are not acclimatised (such as flying to warm location for a race), so adjust your intake as thirst dictates.

Micronutrients: The Unsung Heroes of Marathon Training #

While macronutrients often take centre stage, micronutrients are equally essential for marathon training. Vitamins and minerals such as iron, calcium, vitamin D, and B vitamins play critical roles in energy metabolism, bone health, and muscle function.

Ensure a varied diet rich in colourful fruits and vegetables, lean proteins, and whole grains to meet your micronutrient needs. Pay particular attention to iron, which is crucial for oxygen transport in the blood, and calcium and vitamin D for bone health. If necessary, consult with a healthcare professional to consider supplementation.

Meal Planning Tips for Marathon Runners #

Strategic meal planning is key to sustaining energy levels and promoting recovery throughout your marathon training. Start by structuring your meals around your training schedule, ensuring that you have sufficient fuel before and after workouts.

Focus on balanced meals that include a variety of food groups: complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. Prepare meals in advance to avoid the temptation of unhealthy options, and experiment with different foods to find what works best for your body. 

Carbohydrates that are easier to digest, such as white pasta, basmati rice and white bread are often advised in the immediate period before and after training or racing. This ease of digestion can reduce stomach upsets and speed up replenishment of glycogen stores.

Consider keeping a food diary to track your intake and make adjustments as needed. Remember that every runner is unique, so listen to your body’s cues and tailor your diet to your individual needs and preferences.

By understanding and implementing these nutritional strategies, you’ll be well on your way to achieving marathon success. The right balance of nutrients not only fuels your body but also enhances your overall performance, ensuring you cross the finish line feeling strong and accomplished.