A nutritionist’s guide to marathon training
Your marathon training is underway, but is your nutrition helping you to perform to your best? Fuelling your body with a range of nutrients can prevent muscle fatigue and optimise recovery and performance.[1] There are a few general principles that scientists can agree on when it comes to fuelling yourself for running but remember, there is no ‘one size fits all’ in nutrition, so figure out what works for you.
The Do’s
1. Fuel and Hydrate
First the basics: an overall varied and balanced, nutrient-rich diet (consisting of fruit and veg, higher fibre starchy foods, a small amount of healthy fats, such as nuts and seeds, or oily fish, some dairy or dairy alternatives, and some beans, pulses, fish or eggs[2]) can help you thrive both in training and everyday life.
Make sure you are getting enough calories, carbohydrates, and protein to meet your increased needs to perform and recover.
Carbs are the preferred source of fuel for our muscles and brains.[3] Good sources include brown rice, bread or pasta, potatoes, oats, and bananas.
Protein consumption promotes muscle recovery and repair.[4] Good sources include lean meat, eggs, fish beans, pulses, and legumes.
Stay hydrated: before, during, and after a run, drink to thirst, with frequent, little sips whilst running.[6] Avoid drinking ahead of thirst as this can cause discomfort when running.[7] The colour of your urine can be a good indicator; a clear pale-yellow colour = you are hydrated, and darker = time to hydrate.
Caffeine: around 3-6mg caffeine per kg bodyweight, at least 30 minutes before exercise, (a large coffee, 180-360mg, for a 60kg individual) has been shown to enhance performance.*[8] The effects of caffeine differ between individuals, so test out how caffeine affects your performance ahead of race day.
* Caffeine tolerance varies from person to person. Excess consumption can result in difficulty concentrating, gut issues, shakes and anxiety. Dosages greater than 10mg per kg of body weight are considered dangerous.
2. Consider when you are eating
About 2-4 hours before running, have a substantial meal that is rich in starchy carbs to provide lasting energy, has a source of protein to support requirements, and has a moderate amount of fibre and fat to support slower digestion.[9] Something like chicken or oily fish with rice and veggies, cheesy pasta and tomato sauce with veggies, or a wrap filled with falafel and salad.
Consider boosting your energy with a small snack or light meal 30-60 minutes before running.[10] This should be mainly made up of carbohydrates, with minimal fat or fibre, so it will digest quickly. Try something like fruit and Greek yogurt, or a bagel with sliced banana, honey, jam, or nut butter.
If you choose to run early in the morning, a carb-rich meal the night before alongside a snack made up of quick digesting carbs such as rice cakes with honey or jam, or a handful of dried fruit, 30-60 minutes pre-run, can help give you energy.[11]
Fuelling on a run: for runs between 1-2 hours, aim for 30g of easily digestible carbs per hour. This could be a banana, a handful of dried fruit, or 1-2 energy gels – find what works for you to avoid any gut discomfort. Start refuelling your body 30-60 minutes into your run, and then every 15-30 minutes. If you are running for more than 2 hours, aim for 60-90g carbohydrate per hour.[12]
The Don’ts:
Moderation is key and no one food is going to make you run faster or further, nor is there one that will erase all the progress you have made during your training. However, alcohol consumption has been shown to increase the risk of injury and reduce athletic performance. This doesn’t mean going “teetotal”, but limiting alcohol could benefit your training.[13],[14]
By Zoe Hill, Nutrition Scientist
Zoe is a Registered Associate Nutritionist and holds a Master’s in Nutrition. Zoe has experience working as a nutritionist in the food industry and in public health. She is currently working at the British Nutrition Foundation as a Nutrition Scientist, focusing on healthy and sustainable diets. Zoe has dedicated both professional and personal time to studying sports nutrition and, as a result of her interest in the subject, is currently undertaking a personal training qualification to expand her knowledge in the field.
Want to read more? Head to nutrition for sports and exercise.
References [1] Thomas, D.T., Erdman, K.A. and Burke, L.M., 2016. Nutrition and athletic performance. Med Sci Sports Exerc, 48(3), pp.543-568.
[2] NHS, Eating a balanced diet
[3] Nutrition for sports and exercise - British Nutrition Foundation
[4] Kreider, R.B. and Campbell, B., 2009. Protein for exercise and recovery. The Physician and sports medicine, 37(2), pp.13-21.
[5] Blagrove, R.C. and Hayes, P.R. eds., 2021. The Science and Practice of Middle and Long Distance Running. Routledge.
[6] Sports Dietitians Australia. Fluid in Sport Fact Sheet. https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/fluids-in-sport/
[7] Water, drinks and hydration - NHS (www.nhs.uk)
[8] Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D., … & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1.
[9] Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14(1), 33.
[10] Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14(1), 33.
[11] Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14(1), 33.
[12] Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Antonio, J. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the international society of sports nutrition, 14(1), 33.
[13] O’Brien, C.P. and Lyons, F., 2000. Alcohol and the athlete. Sports Medicine, 29, pp.295-300.
[14] Shirreffs, S.M. and Maughan, R.J., 2006. The effect of alcohol on athletic performance. Current Sports Medicine Reports, 5(4), pp.192-196.