Best Diet Plan For Marathon Runners

Marathon RunnersIn order to maximize your performance, to avoid injuries and to build endurance, you must follow a proper diet plan throughout your marathon training program. When you run a marathon, you put your body to a very challenging task, as you have to run so many miles while trying to keep yourself ahead of everyone else.

Therefore, it is very important for you to make sure that you provide your body with the adequate amount of fuels it needs. Always remember, your performance depends a lot on the types of foods you eat.

Some Of The Best Marathon Foods That You Must Include In Your Diet Plan

Snacks Before And After Training

Make sure that the snacks you are eating before and after training are highly nutritious. It will fuel your muscles with lots of energy. Some of the best foods to snack on may include bananas, sports nutrition bars and Sunflower seeds.

Foods Rich In Fiber

Foods that are rich in fiber must also be included in your diet plan. Some good examples are fresh fruits, legumes and beans. The best thing about these foods is that they keep your digestive system fit. It is often advised to eat these foods in small quantity right before you go for the marathon training sessions.

Vegetables And Fruits

When it comes to choosing the best marathon foods, you must also include a good variety of vegetables and fruits in your diet plan. It will make sure that your body is getting vitamins and other nutrients in adequate quantity. Nutrition experts usually recommend marathon runners to eat at least three to five servings of both vegetables and fruits daily.


The foods that you eat for your breakfast must include a healthy carb, such as oatmeal. It will keep you full and satisfied throughout the running session by fueling your muscles with adequate amount of energy.


You must also be very particular about what you eat in your dinner, especially the night before the marathon or its training. Your dinner should include foods that are rich in healthy carbohydrate.

It will provide steady energy to your body the following day. A good example is to have white meat chicken or any other lean protein, such as salmon, with the meals made of baked potato or whole wheat pasta.


Though fats (such as, unsaturated fats that are found in fish and vegetable oils) are also very important in a balanced diet plan for marathon runners, make sure you consume it in a quantity that should provide you only around fifteen to twenty-five percent of your total calories requirements.

Including fats in your diet plan will not only keep your body warm, but it will also help it to absorb other essential minerals and vitamins. Besides all that, you must also drink a lot of water, at least eight to twelve glasses per day, especially during training.

Keeping yourself properly hydrated is very important, not only during marathon running but also during the training sessions. When you run a lot, your body burns fluids; you can replenish the lost fluids by drinking plenty of water throughout the day.

Photo Credit:

Neyaz Akhtar