What to Eat While Training for a Marathon: A Trainer’s Guide
Often when I’m training my clients I want to give advice on what sorts of things you should eat and why, but I’m either over loading my clients with information or I’m giving them spark notes which isn’t informative enough to be regarded as critical and informative so I thought I’d make a guide! This is especially for Leslie the super star! 💫
The Basics:
Carbs: Your main fuel for endurance.
Protiens: For Muscle repair and recovery.
Fats: For sustained energy and inflammation support
Water: Stay hydrated and maintain the body’s mineral and electrolyte balance
Protip: Eat to support performance, not just to stay lean - under eating can slow recovery and increase injury risk.
What to eat before long runs: Top off your glycogen stores!
Eat 2 - 3 hours before your run.
Oatmeal with a banana. Toast with Almond butter and honey. Rice with eggs or Turkey and a piece of fruit. There’s something out there for all types of diets.
Quick Snack 30 - 40min before
Banana, Energy bar, or Rice cake! You want something that’s easy to digest. Meaning your body will easy absorb the nutrients and send them where they need to go without slowing you down.
Avoid high fiber and high fat meals that might upset your stomach
What to eat during Long Runs! (Over 90min)
Your body needs carbs every 45–60 minutes during extended runs, some examples include, PB&J, Dried Fruit, sports chews/ gels, or performance drinks like liquid IV.
What to eat after runs for recovery. (30 - 60min Post Run) - Rebuild muscle and replenish glycogen
Protein smoothie with or without fruit and/ or a type of milk. My recommendations are a vegetable based proteins as they’re easier to digest and typically are made using whole ingredients. In todays time, they tend to taste less “earthy” than older brands.
Ratios typical for this is is 3:1 or 4:1 Carb:Protein depending on your diet and food source.
Hydration and Electrolytes - Don’t just drink water—replenish sodium, potassium, and magnesium
When do you need more electrolytes? If you feel dizzy after runs or brain fog, when you have cramping, or head aches?
Some of my favorite sources are, Coconut water, Liquid IV, or just a pinch of salt with lemon and/ or pinapple with cucumber in my water.
What to avoid
Excess caffeine before runs, sugary drinks, skipping meals, and high-fiber food before runs.
Interested in learning more? Reach out to us on the welcome page or contact info page and we’ll answer any questions you might have.
