A marathon training diet plays a crucial role in achieving success at marathon events. In fact the diet has been the secret of many professional marathon runners, who have won several gold medals at national and international events. A marathon training regimen not only includes a rigorous exercise and workout plan, but also includes a healthy and proper diet. An adequate diet, in terms of both quality and quantity influences marathon training and maximizes the results for race-day performances. Read through the following lines to know the different foods that you can eat while training for a marathon. Also, find a marathon training diet plan that includes various foods that you can choose from.
Foods To Eat While Training For A Marathon
A diet rich in carbohydrates forms the best fuel for the muscles. Since a marathon runner has to run for long periods of time, carbohydrates are important to get energy at a steady rate for optimal performance. A marathon diet should consist of 60-70% carbohydrates, 20-25% proteins and 10% fats. Foods that are an excellent source of complex carbohydrates include brown rice, honey, oatmeal, bran, cornmeal, maize, spaghetti, pasta, potatoes, brown bread, breakfast cereals, lentils, beans and peas. These enter the bloodstream quickly and provide a sudden burst of energy.
Proteins are important for the growth and repair of all body tissues including muscle and bone, hormone and enzyme production and optimal immune function. Hence, proteins form an important part of the marathon training diet, allowing the person to prepare for the event. Foods such as lean meat (skinless chicken), fish, eggs, nuts and dairy products (skimmed milk, butter) are good sources of proteins.
A person sweats excessively during marathon training making fluids an essential component of the marathon training diet. Liquids prevent dehydration, cool the body and act as a transport medium. Drink lots of water, sports energy drinks or juice before, during and after training. Drink at least 8 to 10 glasses to keep the body well hydrated.
Though only 10% of the marathon training diet constitutes fats, they provide the most concentrated and largest source of energy. They are important for normal growth and healthy being of the skin, production of certain hormones and supply of fat-soluble vitamins A, D, E and K. Do not gorge on fatty foods like butter and cheese-based sauces. Instead, go for pasta, plain rolls and low-fat sauces.
Marathon Training Diet Plan
Breakfast: Oatmeal with trim milk, pasta with a tomato-based sauce, a little cheese, sports drink, fruits like banana, diluted fruit juice
Lunch: A large bowl of vegetable salad, yogurt, fish, baked potatoes with corn/ spaghetti/ tomato-based sauce, low-fat pancakes
Snacks: Almonds, sunflower seeds, fruits like bananas, fruit salad, sandwiches
Dinner: Fresh fruits like apples, wheat bread slices, chicken, vegetables like beans and legumes