Good Marathon Diet

Many long distance runners will look over their diet entirely when training for a marathon. In fact, they might even eat worse because they are training and will not put on weight as easily. However, these runners are missing out on the incredible benefits that following a good marathon diet can have on their runs. Running is a very energy intensive sport and having the best energy can make a difference on those long runs.

Food is your primary source of energy. What you eat will affect what you do. All food is made of the same basic substances. Carbohydrates, fat, and fiber. Carbohydrates provide the body with energy and complete proteins are used for building and repair. Fat will provide you with body fuel. Fiber is roughage that helps ease digestion. Most food will have a mix of all of these elements.

Carbohydrates are used very efficiently by the body during running. You might even want to pump up your carbohydrate intake to 60% to 70% while you are training for a marathon. Carbohydrates have another role in runner nutrition as they provide the most energy per unit of oxygen consumed than fats. This means that you will be able to run off more energy when your body is consuming carbohydrates than when your body is consuming proteins or fats. Oxygen is one of the most limiting factors during long distance events.

When you start running your carbohydrates that you have in your system will supply forty to fifty percent of the energy you produce while running. The more you run the greater your body use of carbohydrates become.

Fats are not the enemy of the runner. The runner will use fats after they are done burning out of all the carbohydrates. The amount of fats that you will need in a training session will greatly depends on how long you have been training for. Your body will use fats more readily as you run more. There is part of your adaptations to long distance running. Make sure you are getting your fat content from nuts, seeds, and avocadoes instead of burgers.

Proteins are vital for rebuilding broken and torn down muscle. Proteins don't supply as much energy as carbohydrates or fats but they will be needed to make sure your body is recovering properly. Protein intake should be around ten to twelve percent of calories. Remember that extra calories are stored as fat no matter what macronutrient they come from.
Source:http://www.marathon.ipcor.com/Marathon-training-diet.htm