Comprehensive Nutrition Plan for Marathon Preparation
This nutrition plan is designed for recreational runners preparing for a marathon. It integrates evidence-based practices and individual variability, with some unconventional approaches. The goal is to optimize glycogen stores, maintain hydration, support performance, and enhance recovery.
Carbohydrate Loading: Aim for 8–10 g/kg body weight of carbohydrates spread throughout the day, focusing on low-fiber, easily digestible carbs.
Unconventional Perspective: If feeling heavy or sluggish, reduce carb intake to 6–8g/kg and opt for complex carbs for steady energy. Moderate Protein and Low Fat: Include moderate protein (1.2–1.6 g/kg) and keep fats low (15–20% of calories).
Hydration: Drink 5–7 ml/kg body weight of fluid every 2–3 hours. Include an electrolyte drink in the afternoon or evening. Avoid High-Fiber and Irritants: Skip high-fiber foods and potential irritants like spicy foods, alcohol, or excessive caffeine.
Meal Timing: Spread meals/snacks throughout the day. Opt for a larger carb-focused lunch and a lighter dinner.
Unconventional Suggestion: Consider a small dose of beetroot juice (~250 ml) in the evening.
Sample Plan (70 kg Runner)
Breakfast: Oatmeal, banana, scrambled eggs (80 g carbs, 15 g protein, 5 g fat).
Snack: White bread with jam, water (30 g carbs).Lunch: Pasta, grilled chicken, cooked carrots (100 g carbs, 25 g protein, 10 g fat).
Snack: Pretzels and a sports drink (40 g carbs, 300 mg sodium).
Dinner: White rice, baked fish, mashed potatoes, applesauce (90 g carbs, 20 g protein, 5 g fat).
Evening Snack: Banana, low-fat yogurt (30 g carbs, 5 g protein).
Fluids: ~3–4 L water + 500 ml electrolyte drink.
Optional: 250 ml beetroot juice.
Race Day
Goal: Maintain energy, hydration, and electrolyte balance during the marathon.
Nutrition Strategy
Pre-Race Breakfast (3–4 hours before): Consume 1–2 g/kg carbs, low in fiber, fat, and protein. Pair with 500–600 ml water or an electrolyte drink.
Unconventional Perspective: Some runners may benefit from a small caffeine dose 30–60 minutes before the race.
During the Race:
Carbohydrates: Aim for 60–90 g carbs/hour starting at 20–30 minutes and every 30–45 minutes thereafter.
Unconventional Suggestion: Try natural alternatives like raisins or diluted fruit juice with added salt.
Hydration: Drink 400–800 ml/hour based on sweat rate.
Electrolytes: Target 700–900 mg sodium/hour.
Avoid Overloading: Stick to your practiced plan.
Sample Plan (70 kg Runner, ~4-hour Marathon)
Breakfast (3 hours before): Bagel with honey, banana, 500 ml water with electrolyte tablet.
Optional: 100 ml coffee or caffeine supplement.
During Race:
20 min: 1 gel + 100 ml water.
Every 30–45 min: 1–2 gels or 200 ml sports drink.
Total: ~240–360 g carbs, 1.6–3.2 L fluid, ~2800–3600 mg sodium.
Immediate Post-Race: Consume a snack with a 3:1 or 4:1 carb-to-protein ratio. Pair with 500–600 ml water or electrolyte drink.
Rehydration: Replace 150% of fluid lost. Include electrolytes to restore balance.Meals Throughout the Day: Focus on nutrient-dense foods with carbs, moderate protein, and healthy fats.
Unconventional Perspective: Consider tart cherry juice post-race.
Micronutrients: Ensure adequate intake of iron, calcium, and vitamin D.
Dinner: Chicken stir-fry with white rice, mixed vegetables.
Fluids: ~3–4 L water + 1–2 L electrolyte drink.
Additional Considerations
Individualization: Test all foods, drinks, and supplements during training.
Ketogenic Diets: Not ideal for marathon racing unless extensively trained.
Listen to Your Body: Adjust intake based on personal comfort and performance.
Consult a Dietitian: For personalized plans, especially with dietary restrictions.
This plan balances evidence-based recommendations with practical adjustments, incorporating unconventional options where supported by emerging research. Always
practice your strategy during training to ensure it works for you.
