Healthy fats are an important part of a runnerâs diet, and you should aim to get about 20% of your daily caloric intake from healthy fats. Processed foods should be avoided as they come with extra sodium, sugar and fat and do not offer maximal nutrition to working muscles. We advise runners to kick-start their nutrition plan at least a month before the event. By applying some performance nutrition principles to your daily meals, you can fuel your body correctly in order to help you get fitter, and perhaps, also reduce your body fat along the way. cinnamon ½ banana Handful berries 1 tbsp. At dinner, herb-roasted chicken, rice pilaf, mixed vegetables served steamed, a green salad and a whole wheat role satisfies a hearty appetite. No marathon training plan is complete without attention to diet. Training on a vegetarian diet, my running was stronger than ever, and my pace improved by 1 to 2 minutes per mile. "I eat roasted veggies multiple times per week, usually rosemary potatoes, garlic roasted mushrooms, roasted asparagus, and blanched broccoli over brown rice or quinoa." recipe suggestions for normal (moderate intensity) training, what to eat on normal (moderate intensity) training days, what to eat on heavy (high intensity) training days, 10 min easy run, 5 x (5 min interval run, 2.5 min easy run), 10 min easy run, Now you’ve perfected your training nutrition, make sure you eat right in race week with our. We’d love to hear from you below…, Subscription offer: save 44% and receive a brand-new cookbook. Great sources of healthy fats are avocado, coconut oil, olive oil, fish, eggs, nuts/seeds and nut/seed butter, and full-fat dairy â¦ [Breakfast] Whole-egg omelette with chopped mixed vegetables [Lunch] Big ass salad [Dinner] Paleo spaghetti with chicken breasts and a side of wild rice Peanut butter. "My favorite dinner is roasted veggies," says Teshima. Many of these recipes are nutrient-dense (meaning they provide a range of nutrients, including important vitamins and minerals) to keep the body healthy as your training increases. This means that what you eat should be different depending on your training demands for that particular day – there will be some trial and error to learn what feels right for you. The fibers in these muscles use primarily carbohydrates for energy and exhaust rapidly. // Leaf Group Lifestyle, How to Lose Weight While Training for a Marathon. A runner’s diet is designed to support racing or training runs and muscle recovery. A sample runner’s diet features fresh fruits and vegetables, whole grains, lean proteins, unsaturated fats and low-fat dairy. Getting your fuelling right on different days means that you can have sufficient energy during training, whilst also reducing body fat (if that is your goal) over the course of your training programme. Find out what to eat on heavy (high intensity) training days. Running a marathon is a great time to improve your overall nutrition to support your training and race performance. This of course means that carbohydrates should form the cornerstone of your diet. Marathon Runner Diet Plan. Competition nutrition is an extension of training nutrition.The correct nutritional strategies before, during and after competition will help you achieve your marathon goal. Diet for Marathon Runners â Amino Acids; Functions of Amino Acids; Sports Nutrition for a Woman; Triathlon Training Diet â Endurance Sports Nutrition; The 10 Best Marathons in the World; The 26 Best Marathons in North America; Weight Training Periodization for Half Marathon Training; In the afternoon, enjoy a bran muffin and a banana. Find out what to eat on normal (moderate intensity) training days. almond butter (I usually buy Trader Joeâs brand) For reference, three ounces of chicken, tofu or meat is about the size of a deck of cards. When running long distances--about 20 to 25 miles per week--you burn about 2,500 calories per day, but the actual amount depends on your size, age, gender, activity level outside of training and your running efficiency. Like their lunchtime meals, ultra runners tend to combine lean protein and carbs with a minimal amount of healthy fats for dinner. A well balanced diet, rest and right nutrition are a requisite for one to be an ace runner. With so many food products available, including specific “sports” foods, some simple strategies will help you devise an exemplary runner’s diet.