How to Diet for Marathon Training

Whether you're exercising or not, the foods you eat affect your performance. If you want to stay healthy when you're training for a marathon, you'll need quality nutrition and plenty of water. The right balance of proteins, carbs and fats can build and repair your muscles so you stay strong for the big race, and you'll need to eat balanced meals every day to stay in great shape. Here are some simple ways to modify your diet for marathon training.

Things You'll Need

• Oatmeal
• <br>Bagels
• <br>Whole wheat pasta
• <br>Green leafy vegetables
• <br>Sunflower seeds
• <br>Bananas
• <br>Baked potatoes
• <br>Lean meats
• <br>Sports nutrition bars

Instructions

1. Eat a high-carb dinner the night before training. Healthy carbohydrate meals made of whole wheat pasta or a baked potato will give you steady energy the following day. Combine these with a lean protein such as salmon or white meat chicken for even more benefits.

2. Have oatmeal for breakfast. Oatmeal is a healthy carb that fuels your muscles with energy and helps you stay full and satisfied throughout the day.

3. Add a variety of fruits and vegetables to your diet. Make sure you're eating at least 3 to 5 servings of both fruits and vegetables to get enough vitamins and other nutrients in your diet.

4. Drink water throughout the day. Make sure you're drinking at least 8 to 12 cups of water per day during training. You need to replenish lost fluids from general exercises and long training periods.

5. Eat enough fiber. Beans, legumes and fresh fruit all contain high levels of fiber that keep your digestive system in balance. Eat these sparingly right before your training session to avoid digestive problems.

6. Snack on healthy foods. Sunflower seeds, sports nutrition bars or bananas are great foods to snack on before and after training. These are nutritious foods that provide plenty of energy to fuel your muscles.

Tips & Warnings

• Training for a marathon requires discipline with your diet and a sincere effort to maintain an exercise routine.

• <br>Make sure you stay well-hydrated throughout the day.

• <br>Take a vitamin supplement to keep your diet in balance.

• <br>Bananas contain high amounts of potassium and may prevent muscle cramps.

• Avoid smoking, alcohol and excess sugar during training.

• <br>Don't eat any foods you don't usually eat because you may experience digestive problems.

• <br>Avoid eating anything up to 30 minutes before your training session.