Nutrition for marathon training - complete guide?
Training for my first marathon in October. I know nutrition is crucial for endurance training but I'm not sure what to eat more of, when to eat it, or how to fuel during long runs. Help?
Marathon nutrition basics:
- Daily carbs: 3-5g per lb bodyweight (yes, that's a lot)
- Protein: 0.6-0.8g per lb for recovery
- During long runs (90+ min): 30-60g carbs per hour (gels, chews, sports drink)
- Pre-run: Familiar, easily digested carbs 2-3 hours before
- Post-run: Carbs + protein within 1-2 hours
Most importantly: practice your race-day nutrition during training. Never try something new on race day.
Carbs are your friend as a marathoner. Don't let the low-carb crowd scare you. Endurance performance is directly tied to glycogen availability, and glycogen comes from carbs.
Carb loading before the race is real and important. 2-3 days before the marathon, increase carb intake to 4-5g/lb bodyweight. This tops off glycogen stores.
ELECTROLYTES. You will sweat out sodium, potassium, and magnesium during long runs. Supplement with electrolyte drinks or salt tabs especially in summer training.
3-5g carbs per lb means I need 500-800g carbs daily?? That seems like so much! I've been eating low carb thinking it would help with weight. No wonder my long runs feel terrible.
@runnerBeans Yeah, marathon training is NOT the time to cut carbs or calories. You're burning 2000+ extra calories per week from training. Fuel it properly or you'll bonk, get injured, or get sick.
Practical carb-loading foods: pasta, rice, oats, potatoes, bananas, bread. Nothing exotic needed. Just eat more of the carbs you already like.
I run half marathons while doing IF and it works for me. But I'd never try it for a full marathon. The energy demands are too high. Listen to the experts on this one.