What food should marathon runners eat - and avoid?

Runners following a marathon training schedule will be keen to observe a strict diet, to boost strength and enhance performance. But what is the best diet for you, and how can you ensure it is as nutritious and balanced as possible?

The optimum diet for long distance runners should boost their physical health and help them achieve their fitness objectives. It should contain fruit and vegetables, lean protein, healthy fats and carbohydrates.

It is calculated that people on a fitness drive should derive around 60% to 70% of their calorie intake from carbohydrates, while lean protein and healthy fats each make up approximately 15% to 20% of the rest.

Dietitians advise regular consumption of calcium, found in dairy, tofu and almonds, and vitamin D, commonly found in dairy, tuna, eggs and salmon. Both calcium and vitamin D are of particular benefit to women or people with brittle bones.

Iron-rich poultry and vegetable are fundamental too as a booster for oxygen-carrying haemoglobin, supporting muscles around the body. Vitamin C is recommended to help the body absorb iron.

What should you avoid?

Experts warn against low-carb diets for endurance runners who depend on glycogen-fuelled energy. High fat and spicy foods are off the menu too, as well as high fibre foods that can trigger gas and cramping. Caffeine may feel tempting before a race, but it is known to result in an upset stomach or the need for frequent bathroom breaks.

For further nutrition and marathon tips, have a look at the free cookbook we've put together for runners or contact Maximum Mileage Coaching today to identify the ideal diet plan for you.