When training for a marathon, it is obvious that physical preparation is essential. However, what some marathon runners forget to practice is nutrition.
Consuming the right marathon foods before your run can make or break your score, or even worse, cause you to not finish the race due to fatigue.
Studies show that people who consumed the right amount of carbohydrates for their bodies were able to complete the race 13.4 percent faster than those who did not adequately fuel.
So the problem is, how do you know what the right marathon foods are? And how do you know what to eat during a marathon?
Not every macronutrient is counted the same, and some marathon foods provide more nourishment than others.
Thankfully, we did all that research for you. Keep on reading to learn about the best marathon runners diet.
Let’s get started.
1. Go Bananas
Not only do bananas provide you with a great number of carbohydrates, and adequate fructose, but they also contain about 400mg of potassium each.
The potassium helps you to keep your blood sugar regulated and prevents you from becoming depleted from essential minerals as you sweat. The fructose gives you just the right sugar boost, and the carbohydrates help to fuel your run. Plus, they are very easy to digest.
2. Peanut Butter
Peanut butter contains the right amounts of fatty acids, protein, fibre and vitamin E to help support your exercise, whether you are running, or performing a triathlon.
The combination of these macronutrients helps to slowly release energy as you run for long distances. Plus, the fats are mainly composed of monounsaturated and polyunsaturated fats which are great for your heart.
One egg provides about 10% of your daily protein needs as a runner. They include all the essential amino acids that your body needs in order to support you for long-duration exercise.
4. Sweet Potatoes
Sweet potatoes are perhaps one of the best pre-run meals you could eat. They contain the right blend of carbohydrates, sugars, and a high amount of vitamin A, an antioxidant that prevents cell breakdown during a run.
Sweet potatoes also contain beta-carotene, potassium, copper, manganese, iron, and vitamin C. Every single one of these minerals helps to support your body during long-distance cardiovascular exercise.
One cup of black coffee will help you to prepare the body and mind for the long duration cardio ahead of you. The caffeine will help you to focus and give you just the right boost of natural energy to keep you going.
Coffee does increase your urine output so be careful with how much you drink or you may be cutting into your running time by running to the toilet.
Oranges contain a high amount of vitamin C which acts as both an antioxidant and prevents muscle soreness. The more oranges you consume around race time, the less sore you will feel afterwards.
Oranges also contain Hesperidin, which regulates blood pressure and supports your heart as you run long distances.
Learn More About How to Consume the Right Marathon Foods
The right marathon foods will help support your body and mind during the long and strenuous exercise you are about to do.
Knowing what your body can digest and what you prefer to eat ahead of the race is essential for success. Do not consume foods you do not regularly eat the day before your marathon, stick to what you know to prevent any digestive problems during your race.
After your race, nothing shows off your marathon passion more than wearing runner’s apparel. Check out our marathon runner t-shirts to share your love for running with the ones you love.