Caloric Intake During Marathon Training

The caloric intake a runner needs during marathon training depends on several factors: gender, weight, age, physical fitness, training plan, and goals. By eating the right combination of complex carbohydrates, unsaturated fats, and protein, the body should be adequately fueled.

  1. Complex Carbohydrates

    • Wheat bread is a good source of carbohydrates.

      Between 50 and 60 percent of a runner's calories should come from complex carbohydrates, like potatoes, beans, wheat bread, bananas, root vegetables, apples, and raisins. Carbohydrates provide the body with the required glycogen and help prevent a body from feeling fatigue.

    Unsaturated Fats

    • Unsaturated fats are necessary for energy.

      Fats can be a good source of energy for the body. Between 15 and 25 percent of calories in a runner's diet should be from unsaturated fats, including fish, nuts, and low-fat spreads. Runners should avoid saturated fats, like whole milk, high fat cheeses, and fatty meats.

    Protein

    • Protein helps build and repair muscle tissues.

      Protein provides the body with energy, and helps to repair and build the muscle tissue required to run long distances. Protein also helps the body balance its fluids and boosts the immune system. Between 20 and 25 percent of a runner's calories should be from protein, such as low fat milk, lean meat, chicken, eggs, and soy and tofu.