Training for a marathon takes dedication, time and proper fuel in the form of a solid diet plan. To be the best and perform your best in a marathon, you have to eat right. If you follow this diet of marathon training, this will ensure that will be able to run a marathon to then best of your abilities.
Exercise is quite important when it comes to getting ready for a marathon, but surely you cannot miss the most crucial part and that is having a healthy marathon training diet. What do we really need to eat to have an actual marathon training diet?
Focus on carbohydrates:
Although all three macronutrients are important for distance runners, carbohydrates are the cornerstone because they are your body’s preferred source of fuel. A marathon runner needs between 7 to 10 grams of carbs per kilogram of body weight during the training period. Include plenty of complex carbs on your diet plan.
The basic protocol is to drink as frequently as you feel thirsty and to help promote digestion of any fuel you are taking. On your longer runs, this could mean taking a small drink every 10 to 15 minutes on a regular basis.
Marathon training diet plan:
When you are marathon training meal planner is equally as important as the running plan. All diet plans should be modified according to the needs of the runner. All marathon diet plans follow three stages.
The first stage is the training plan. A lot of runners think that you should avoid carbohydrates. Carbs will give you fuel, and during your training period, you will certainly need a lot of it.
When training for a marathon you should try to consume carbs that have a low GI rate, this means they will be slower releasing.
The taper diet plan is to be consumed during the final weeks of training. During this period, you must use the carbohydrates that are stored in your muscles. The most people will drop their calorie intake by 20%.
The marathon day nutritional plan is the last stage of the diet. Before the race begins you need to top up with carbohydrates. This will slowly feed you energy throughout the race. This will give your body instant bursts of energy.
When planning the nutritional component of your marathon training schedule, keep in mind that you should probably lean towards elevating your intake of complex carbohydrates. The importance of practicing good nutritional habits as a part of your marathon training schedule cannot be overstated. You need to provide your body with the fuel it needs to maintain your health and eventually get you to the finish line.
If you want to successfully complete a marathon then your training plan is just as important as the running plan. Training for a marathon should always begin with a diet plan. Without a decent diet plan then you will certainly struggle to complete.