chews during a run or a bottled smoothie afterward provide fast, nutritious fuel. Then choose three of our satisfying 100-cal snacks each day (like these Paleo Fig Energy Bites), and you'll come to about 1,500 nutrition-packed calories a day. You need to know some of the basics of the race like: what nutrition will be provided on course, where are the feed stations, and what are the weather conditions likely to be. When running long distances--about 20 to 25 miles per week--you burn about 2,500 c… Day 2: BREAKFAST (B)Breakfast Smoothie: ½ cup unsweetened frozen berries, 1 small banana, 1 cup skim milk, 1 cup non-fat yogurt, 2 cups ice cubes. Here is a quick guide to getting your nutrition for your marathon just right. The period of time leading into your next marathon brings a lot of distinct challenges separate to the race itself: tapering, traveling, eating, sleeping, etc. Long distance running is very much endurance with a high demand on the cardiovascular system. If you're looking for a diet to help you lose weight, burn fat, improve your health, there is a perfect diet called keto. Marathon Runner Diet Plan. Athletes should target 30 to 60 grams per hour. It just means making sure more of your daily calories are coming from carbohydrate at the cost of some fat. Mara is the UK’s second-fastest female marathon runner of all time and a two-time Olympian. Electrolytes (sodium) may help with absorption and some sodium in your drinks or gels is therefore recommended but donât overdo it! Also avoid experimenting on race day with new products. Add curry powder to taste1 cup canned light fruit salad (or 1 cup fresh)Large salad (2 cups) of mixed greens and your favorite raw veggies, DINNER (G)2 Turkey Burgers (85g each), grilled on tabletop grill Splash of Worcestershire sauce for seasoning6 asparagus (fresh, steamed, or canned)1 cup sliced carrots, steamed1 cup light fruit salad, canned2 cups mixed greens, cherry tomatoes, red onion, Day 7:BREAKFAST (AA)1 cup whole grain cereal1 cup skim milk1 Tbsp ground flaxseedSeason with cinnamon and drizzle of honey if desired, LUNCH (E) 113g 2% low fat cottage cheese mixed with 1 cup light canned peaches, top with 20g chopped pecans, cinnamon and nutmeg sprinkle4 celery stalks spread with 2 Tbsp creamy reduced-fat peanut butter, dot with raisins. A marathon is too short to cause extreme sodium losses that will impact performance or health. These athletes run races that measure up to 50 miles (and sometimes 100 miles or more). Cook on low heat until zucchini is soft. Athletes aiming for a 3 hour finish could benefit more from being at the higher end of this range. Processed foods should be avoided as they come with extra sodium, sugar and fat and do not offer maximal nutrition to working muscles. Asker has completed 21 Ironman races including the Ironman world championships in Hawaii. Donât experiment with anything new. There are various sweat calculator on the internet that will help you do these calculations. In other words: more carbohydrate could be better for performance. Breakfast and mid-morning snack. The meal plan: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6. Donât overdrink, donât under drink. So use all the products you will use in the race in training! From a purely practical point of view, you also need to plan in advance, especially if you are travelling. This practice is not necessary. While important, these disparate elements don't matter as much as the fitness you bring to the starting line and the plan you have in place to reach the finish line. Training for a marathon takes dedication, time and proper fuel in the form of a solid diet plan. Posted on 30.11.2020 by savgreenmak savgreenmak. Serve on lettuce with 4 slices ripe tomato5 thin crispbreads 1 cup fresh raspberries, DINNER (F)170g lean Pork Tenderloin, roasted1 cup steamed green beans seasoned with garlic powder and dash black pepper½ medium sweet potato, baked1 cup natural unsweetened applesauce Generous (2 cups) salad of mixed greens. Add curry powder to taste. Why the 90/10 Diet Plan is the Most Realistic for Runners This guest post was written by Heather Caplan There’s no rule saying you have to wait until the new year to step back and reevaluate whether or not the way you eat is fueling your running goals. Eat a familiar breakfast 3-4 hours before your start. 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