Proper nutrition plays a crucial role in marathon training and performance. Fueling your body with the right nutrients can enhance endurance, improve recovery, and keep your mind sharp during long-distance runs. Below, Kelsey Martin, CNS, LDN, at Nutrition by Kelsey with Foundations Family Medicine, LLC, shares some examples of how nutrition plays an essential role in marathon performance:
Optimized Energy Levels and Fuel Reserves
A well-balanced diet provides the necessary energy to sustain endurance running. Macronutrients such as proteins, carbohydrates, and healthy fats work together to keep energy levels steady.
Balanced nutrition
Balanced nutrition from macronutrients (proteins, carbohydrates, and healthy fats) ensures sustained energy throughout training and race day.
Strategic Carbohydrate Loading
Strategic carbohydrate loading helps maximize glycogen stores, the primary energy source for endurance activities.
Contrary to popular belief, carb-loading doesn’t always mean indulging in a large plate of enriched pasta. Instead, choose colorful complex carbohydrates that offer nutrient density and promote a healthy digestive system. These carbs might include sweet potato, beans, lentils, quinoa, and whole grains.
Improved Endurance and Stamina
It’s easier to stay committed to your goals when you have support. Accountability can make the difference between running outdoors on a cold morning or hitting “snooze” on your alarm. Here are a few simple tips to try:
Adequate Hydration
Maintaining adequate hydration prevents cramping and delays fatigue, helping you run stronger for longer. Most endurance runners should drink at least 80 oz of water daily (not including hydration while running).
Fun Tip: Additional ways to hydrate can include non-caffeinated herbal teas, mineral water, water with squeezed lemon or lime, or other fruit or vegetable infusions.
Balanced Electrolytes
A balanced intake of electrolytes supports proper muscle contraction and function, reducing the risk of dehydration-related performance dips. Electrolytes are a balance of minerals, including sodium, potassium, magnesium, chloride, phosphate, bicarbonate, and calcium.
Fun Tip: Many foods provide electrolytes! Some examples include avocado, zucchini, citrus fruits, bananas, legumes/beans, tuna, yogurt, broccoli, spinach, nuts, and seeds.
Faster Recovery and Reduced Risk of Injury
Recovery is just as important as training. Eating the right foods helps speed up muscle repair and reduces the risk of injury.
Sufficient Protein Intake
Sufficient protein intake promotes muscle and tissue repair, essential for bouncing back after long runs. This may not look the same for everyone, but emphasizing a source of protein with each meal is a great starting point. Some examples include chicken breast, eggs, Greek yogurt, tofu/tempeh, nuts and seeds, beans and legumes, and lean red meats.
Fiber and Probiotic-Rich Foods
Fiber and probiotic-rich foods support a healthy gut microbiome, supporting proper digestion and nutrient absorption for overall well-being. Some examples of probiotic-rich foods include kefir, pickled foods like sauerkraut and kimchi, yogurt, miso, tempeh, and aged hard cheeses. Fiber-rich foods might include vegetables, fruits, beans and legumes, whole grains, nuts, and seeds.
Mental Focus and Clarity
Running a marathon isn’t just about physical endurance — mental strength is just as important. The right nutrition can keep your mind sharp and focused.
Omega-3 Fatty Acids
Omega-3 fatty acids enhance brain health and cognitive function, helping you stay mentally strong during long runs. Some examples include walnuts, flaxseed, chia seeds, and fatty fish such as salmon and sardines.
Balanced Blood Sugar Levels
Balanced blood sugar levels prevent energy crashes, keeping you alert and motivated throughout your race. Some examples of blood sugar-balancing foods include nuts and seeds, vegetables, berries, fatty fish, avocado, garlic, whole grains, and legumes/lentils.
Discover How Nutrition Can Boost Your Marathon Performance!
By focusing on proper nutrition, you can enhance your marathon training and performance. A well-fueled body leads to better endurance, faster recovery, and improved mental clarity — key factors in crossing the finish line strong. Start making smart nutrition choices today and unlock your full running potential!
If you want to learn more about addressing nutritional imbalances or boosting your nutrition, discover how Kelsey can help guide you toward balanced, achievable change. Book a free 15-minute consultation or call (970) 439-2104 to start or continue your wellness journey!
References:
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- Thielecke F, Blannin A. Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020;12(12):3712. Published 2020 Nov 30. doi:10.3390/nu12123712
- Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. 2015;6:259-267. Published 2015 Aug 11. doi:10.2147/OAJSM.S33605
- Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019;11(6):1289. Published 2019 Jun 7. doi:10.3390/nu11061289