Nutrition Tips For Marathon Runners – Emma Patel

Eat To Compete…………
A good diet filled with the right nutrients is an essential part of any exercise routine, but it’s especially important for endurance events like marathons .If you’re training for a marathon, then what you eat is almost as important as your running. 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.
As a marathon runner your diet doesn’t just affect your performance, it can also affect your recovery from training, your immune system and even your risk of injury.  Make sure that you have a balanced, nutritious diet with enough carbohydrate to support your training and not too much ‘junk’ that provides empty calories without nutrients. Try not to eat too much processed food and always go for wholegrain varieties. Try to choose healthier snacks with low refined sugar content and try avoid trans fats.
Try adding these 5 foods to your diet to support your training
1. Yogurt It’s a great source of calcium, which is important for bone strength if you’re pounding out a lot of miles.  Choose full fat versions as the low fat ones are often loaded with sugar and artificial sweeteners. Greek yogurt is a good choice too as it’s full of protein, which helps with muscle repair and will leave you feeling fuller for longer.
2. Nut butter.  Nut butter makes great fuel for runners. It’s a good source of protein so it keeps you feeling fuller for longer, and contains the anti-oxidant vitamin E, magnesium, potassium and vitamin B6. Yes, it’s high in fat, but it’s packed with good fat (monounsaturated) – we long distance runners need fat to burn as fuel.
3. Oatcakes. Oatcakes make a great healthy snack. They are high in complex carbohydrates, which give you a sustained energy release. Oatcakes with nut butter make a great post training snack as they provide the right combo of carbs and protein for recovery.
4. Vegetables. Try to ensure a wide variety of organic seasonal vegetables are consumed daily bursting in vitamins, minerals and plenty of antioxidants.  This will help you recover between your runs and help you stay healthy boosting your immune function. Make sure you eat a wide variety of veggies each week.
5. Porridge. The food of champions! Porridge is a well-known staple amongst runners. Why? It’s pretty easy to digest and provides complex carbs for sustained energy release.  Try make sure you add healthy toppings like nuts, seeds and fruit to make your breakfast well balanced.