Good Nutrition for Marathon Runners
I have written an outline for an average female runner - I would increase the calories and keep the ratio of carbs to protein and fats the same for a larger male runner.
Most people underestimate how much good fat and protein they need but overestimate the amount of carbs,
The recommended calorie intake is 2,400.
To include 385g carbs, 66g protein and 450 calories(50g) of good fats.
Nutrition Guidelines:
PROTEIN CHOICES:
Good Protein Foods:
- Lean red meat eg Steak 6oz - 42g
- Chicken (no skin)- 1 breast - 30g
- Turkey 4oz – 20g
- Fish – 1 fillet 22g, 6oz can tuna – 40g
- dairy - ½ cup cottage cheese - 15g, 1 cup milk – 8g, 1 cup yoghurt – 8-12g.
Don't be afraid to eat whole eggs as most of the nutrients are in the yolk. 1 egg – 6g
Nuts eg peanuts ¼ cup – 9g, almonds ¼ cup 8g, ¼ cashews 5g.
Avoid processed meats, high fat meat and full fat dairy.
CARB CHOICES:
Good Carb Foods:
- Sweet potatoes – 1 large – 28g
- Beans
- Corn
- Brown rice 1 cup – 50g
- Oatmeal- ½ cup- 12g
- Whole grain products, bread 1 slice 13g, bagel - 31g.
- Potato 1 – 30g
- Pasta – ½ cup 41g
- Cous cous ½ cup – 41g
- Veggies(these are fibrous carbs) broccoli – ½ cup 2g, 1 carrot 8g, and fruits such as
- Strawberries – 8, 5g.
- Bananas – 1 med - 26g
- Pears 1 med – 26g
- Nectarine 16g
- Grapefruit
- Apples – 1 med – 21g
- Orange – 16g, 1 cup orange juice – 26g
- Biscuits
- Cakes
- Pastries
- Sweets
- White flour
- High sugar foods
- Cold water fish, salmon – 20g per fillet,mackerel – 15g per fillet.
- Low fat cheeses - cottage cheese – ½ cup – 5g
- Sunflower seeds 2 tbsp – 10g
- Almonds – 12 = 5g
- Peanut butter – 1 tbsp – 8g
- Olives – per 10 - 5g
- Avocado – 11g
Avoid:
- High fat meats
- High fat dairy
- High fat salad dressings
- Deep fried foods
Here's a sample meal plan for one day:
BREAKFAST:
Oatmeal 1/2 Cup Flavored with cinnamon mixed with 1 cup milk 1 Egg 2 slices of toast, 1 cup orange juice (69g carbs 15g protein )
Water
Snack - half cup raisins – 79g carbs
LUNCH:
Chicken breast – 30g protein
Brown Rice 1 Cup – 50g carbs
2 carrots, ½ cup broccoli – 18g carbs, 1.5g protein
Water
MID-AFTERNOON SNACK:
Yogurt 1/2 cup and 8 strawberries – 15g carbs, 8g protein
1 cup orange juice – 26g
DINNER:
Salmon fillet – 20g protein, 20g fat.
Sweet Potato – 28g carbs
Steamed Vegetables. 20g carbs
1large banana – 30g carbs,
Snack – 1 bar dairy milk – 20g carbs
Water:
- Good sources of fish are herring, and wild salmon, which are all high in heart-healthy omega-3 fatty acids. If you are a vegetarian or dislike fish, you can get a plant version of omega-3 fat by using canola oil for cooking and flaxseed oil for salad dressings.
- You can also eat omega-3–enriched eggs.
- Drink eight glasses of water: 2-3litres of water every day, plus a cup or more of green tea Every cell in your body needs water to function. Drinking lots of water helps you feel full too. And every cup of tea provides a strong infusion of antioxidants!
- Eat beans five or more times a week; Beans are the highest-fiber foods you can find, with the single exception of breakfast cereals made with wheat bran. Fiber helps absorb calories and keeps you feeling fuller, longer.
- Eat nuts five times a week: Nuts contain health-boosting monounsaturated“good” fats. The key is not to eat too many; because they’re so high in calories, you could easily gain weight. To avoid temptation, we suggest keeping a jar of chopped nuts in your fridge.
- Eat fish twice a week Choose low-mercury fish such as sardines
- Eat nine servings of vegetables and fruits every day
- Veggies and fruits are the foundation of this food plan. You’ll be eating nine ½-cup servings of a variety of fruits and veggies a day. They provide lots of nutrients and fibre, but very few calories. Eat three to six whole grain foods every day
- High Calcium choices include skim or low-fat milk, yogurt, and cheese, or calcium-fortified orange and grapefruit juices and soymilks. Greens and veggies are so important.