Marathons have become common nowadays as more and more people have known their importance. If you follow this marathon training meal planner, this will ensure that you will be able to run a marathon to the best of your abilities. Many marathoners tend to make the mistake of getting vitamin supplements during their training. The best way of going about it is getting the vitamins from whole foods.
Marathon runners in training need to make sure that they are getting the right nutrients and the right amount of fuel to allow the body to recover and rebuild efficiently.
Below is a menu plan for marathon runners to give you ideas for what you should be eating throughout the week.
Marathon training menu plan:
- Oat flakes with some ground seeds and fresh fruit with milk or natural yoghurt. These will provide complex carbohydrate and protein.
- Fresh fruit salad with pineapple, pears, berries; kiwi, plums, and apples are mixed with live low-fat yoghurt and nuts. This type of breakfast will keep you going and release sugars slowly.
- A large salad with 4 to 5 different salad vegetables and green leaves
- Include a part of protein like fish, chicken, egg and cottage cheese
- Add some brown rice or wheat free pasta or 3 to 4 small boiled potatoes chopped
- You can add a small amount of olive oil and lemon juice
- You can drink chunky vegetable soup and some oatcakes or wholegrain
- Plus some feta or cottage cheese or some beans added to the soup for a useful source of protein.
- All kind of vegetables you can take and some protein food likes to fish, chicken, eggs, beans, and lentils.
- Use simple sauces for example tomato, soy sauce.
- For dessert: choose from fruit fresh, poached or stewed with natural live yoghurt or nuts and seeds.
Marathon training schedule: foods to include
Included in this plan should be a proper balance of carbohydrates, protein, and healthy fats.
Water – marathon training requires lots of running and running produces plenty of sweat.
Fruits and vegetables – fresh fruit and vegetables are ideal food choices for those in training. They are loaded with nutrients and the carbohydrates they contain will give you plenty of energy to train.
Protein sources – Protein is essential when training for a marathon. Fish and lean chicken is generally a better choice than red meat in this category and whey products are perfect for a quick source of protein on the run.
Grains – whole grains are an excellent form of complex carbohydrates. This is a mandatory component of any marathon training schedule.
Healthy fats – when most people hear the word fats they immediately assume it is training, but healthy fats from sources such as nuts and avocados are an important part of a runner’s nutrition.
Some of the best foods to eat are those rich in carbs and protein. Experts recommend that you should eat the foods in the ratio of 3 grams of carbs to 1 gram of protein.