Marathon training: Nutrition essentials

Written by Jackie Dikos, RD, CSSD on 8/8/2014 6:30:00 AM

Jackie Dikos is a registered dietitian and a certified specialist in sports dietetics.

Jackie Dikos, Community Sports MedicineIt's officially training season for the Indianapolis Monumental Marathon and many Hoosiers are lacing up their running shoes. A key component in marathon and half-marathon training is nutrition.

Fueling your body for endurance is essential during training. Here is some advice:

Eat carbohydrates.
Your body turns carbohydrates into glucose which gives you energy and fuels long, demanding training sessions. Carbohydrates are an essential part of a good endurance diet. Try to include a source of quality carbohydrates with each meal and snack. Oatmeal, whole grains and brown rice are a few examples.

Limit fat excesses.
Meals that are high fat content, like wings, an 8 oz. steak, and creamy pasta sauce take a long time to digest and can contribute to gastrointestinal issues. These meals can also rob a carbohydrate-rich appetite. Instead of eating one large meal that's high in fat, spread out small amounts of healthy fat choices (nuts, avocado, salmon, and olive oil) throughout the day.

Include lean protein.
Lean proteins such as chicken, fish, Greek yogurt, eggs, lean beef, and cottage cheese support tissue growth and repair, as well as healthy immune function. It’s important to include lean protein in your meals, but avoid letting protein dominate a good training diet.

Color observant hydration.
It's important to be drinking at least 64 oz. of water per day. Observing the color of your urine is one of the best ways to assess hydration status. Light colored urine throughout the day and at the start of a training session is a sign of proper hydration. You need to be drinking more water if urine is dark yellow in color.

Testing one, two, three.
It’s important to see how your body handles fuel before and during a run. Begin trying out pre- and post-race meals. In addition, test eating various fuel sources such as gels, sports drink, and jelly beans during runs that last longer than 60 to 90 minutes. See what makes you feel good and what makes you feel sluggish. Practice makes perfect!

We'll get you to the finish line.

Whether it's training advice, nutrition tips or injury treatment, Community Sports Medicine has experts to help from the start of your training to the very end. Stop by our walk-in clinics or call 317-497-6024 to meet with an expert.

1 in 7 men will get prostate cancer.

Could you be at risk? Learn more and find out if a prostate screening is right for you here.


Categories


Tags

addiction aging Alert Day allergies Alzheimer's Disease andrology ankle antidepressants anxiety arthritis aspirin autism back pain back-to-school backpack safety barefoot Benadryl® bicycling Biomet's Oxford® Partial Knee blood clots brain health bullying burn carbohydrates cardio carotids cervical cancer childhood obesity cognitive decline concussion Continuous Positive Airway Pressure cucumber dementia depression dessert diabetes Dr. Aaron Carlisle Dr. Azita Chehresa Dr. Bradley Weinberg Dr. Brian Foley Dr. Carl Pafford Dr. Ed Todderud Dr. Hany Haddad Dr. James Perry Dr. Jason Sorg Dr. Jeffery Boldt Dr. Karamchand Paul Dr. Kenneth Stumpf Dr. Michael DaRosa Dr. Nanette Oscherwitz Dr. Peter Schilt Dr. Richard Hon Dr. Ryan Grimm Dr. Sandeep Dube Dr. Wafic ElMasri Dr. William Fisher ear, nose and throat epinephine EpiPen® exercise fat FDA feet fertility fetal growth restriction food allergies foot fried food fruit geriatrics glucose grief half-marathon heart disease heart health high-altitude HIV HPV hydration immunizations Indiana State Fair Indianapolis Monumental Marathon infection insulin intrauterine growth restriction joint pain kidney disease Kimble Richardson loss Major Depressive Disorder Malaria prophylaxis marital stress men's health mold mood National Sleep Foundation OCD omega-3 fatty acids osteoarthritis Pap smear Pap test partial knee replacement physical activity podiatry pollen popularity pork portion control pre-eclampsia prevention PTSD quad recipe respiratory infection risk factors running running shoes salmon saturated fats school seniors sleep apnea soccer sperm spine sports drinks sports injury sports nutrition sprain sterile gauze stress sugary drinks suicide symptoms training travel safety Truvada® type 2 diabetes unsaturated fats vaccinations vegetables walking water safety World Kidney Day