The diet of a marathon runner is different from menus for athletes who practice other disciplines. See what nutrients a long-distance runner's diet should be.

One of the most important elements ofrunning trainingis propernutritionand providing the body with fuel necessary for hard work. The body should have large amounts of energy, especially carbohydrate resources. As soon as the carbohydrate reserves in the muscles and liver are exhausted, the energy production process begins to go wrong. The consequence is that there is a decline in performance and fatigue.

The most important building and energy ingredients in a long-distance diet are carbohydrates, protein, fats, iron, calcium and vitamins.

What a runner should eat: carbohydrates

Low- and medium-index carbohydrates are the main source of energy for the muscles of a marathon runner and enable him to run a long distance. Running trainings not only develop speed and endurance, but also adapt the body to the storage of glycogen in muscles and liver. Most runners require an intake of at least 5-7 grams of carbohydrate per kg of body weight per day. However, professionals periodically increase these amounts to 7-12g / kg / day.

When preparing for a run, carbohydrates should make up 60-65% of calories consumed. Three days before the race, when the training loads are removed, carbohydrate loading (their amount should increase to 70%) is done to protect against the "wall", i.e. depletion of glycogen stores, necessary for energy conservation. This treatment gives you 1-2 kg weight gain.

Products that provide carbohydrates:bread, rice, groats, bread, pasta, fruit juices and fruits, dairy products, some vegetables (corn, peas, potatoes), dried grains / seeds.

What a runner should eat: protein

Protein is a building and repair ingredient for runners. It is not a good source of energy while running. Protein consumption should be 1.2-1.8 g / kg / day. For example, a 60 kg athlete will need to eat 72-108 grams of protein per day.

The best sources of protein are:lean red meat, fish, poultry, or vegetarian alternatives such as tofu or legumes. Importantis that protein should be consumed at every meal.

What a runner should eat: fat

Fat is an energy macronutrient. A high-fat diet (fast food, Polish cuisine with sauces, thick soups and fatty meat) will quickly cause weight gain. In a diet of a long-distance runner, no more than 20-25% should be fat.

When composing meals, choosefoods low in saturated fat and cholesterol:nuts, seeds, oils. Oily fish is also essential in a runner's diet because of the anti-inflammatory omega-3 fatty acids.

Minerals in a runner's diet: iron

The body of a long-distance runner requires up to 1.7 times more iron than a sedentary person to function properly. This is because iron is precipitated by the body when running on hard surfaces for a long time.

Low iron stores in marathon runners lead to decreased immunity, increased heart rate, low energy consumption and an inability to train effectively. Vegetarians in particular need to have regular blood tests to make sure they are not deficient in this nutrient.

The best source of iron isanimal protein. Iron from this source is well absorbed by our body.

Minerals in a runner's diet: calcium

Calcium ions are involved in muscle contraction, enabling energy to be produced. Calcium is also involved in bone remodeling. It is an essential ingredient in the diet of a marathon runner, because regular additional pressure on the bones of the legs and feet reduces their density. Runners therefore need to eat calcium-rich foods (e.g. dairy products, calcium-fortified soy products, fish). From September to April, in our latitude, vitamin D supplementation is recommended to increase the absorption of calcium.

What a runner should eat: vitamins

Free radicals produced in the body by running can damage muscle cells. DOMS, i.e. delayed muscle soreness, incl. comes from the overproduction of free radicals. Vitamin C, E and A, Coenzyme Q will help to neutralize them. However, with a high-calorie diet, and long-distance runners consume 2,000-2900 kcal per day, there is no risk of vitamin deficiencies.

Water and electrolytes

What should a marathon runner drink? Water and drinks with electrolytes. During training, follow these guidelines:

  • drink a glass of low-mineralized water 10-15 minutes before training;
  • try to drink regularly about 150-350 ml every 15-20 minutes (American College of Sports Medicine2000);
  • afterIn the hour of your run, switch to carbohydrate drinks - (ACSM 2000) recommends consuming about 30-60 g of carbohydrates per hour and increasing the amount of fluid you drink.

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Diets for active people