Marathon Nutrition Plan
Food for Long-Distance Running

This marathon nutrition plan is an easy-to-use guide to the foods with the right carbohydrates, proteins and fats. And remember, running on empty is bad. Without proper nutrition, your energy falters and your body starts to breakdown.

Before moving forward, check out your calories burned running rate to understand why you need a lot of food for energy.

First, the two most important marathon nutrition plan rules:
1. There’s no such thing as a low-carbohydrate diet for marathoners
2. Mix carbs, protein and fat into your meals.

And a third one I like... pasta parties are a great way to load up on carbs and meet a few fellow runners!

Carbohydrates
You need carbohydrates because they give your body energy for those long runs. Where do you find them?

- Grains: Pasta, bread and rice
- Veggies and Fruits
- Dairy Products: Milk
- Beans: Green beans

Protein
Your body needs protein to build lean muscle - the muscle that helps your legs, arms, etc. move in the first place. It also helps your body recover after a hard training session. Where do you find it?

- Eggs
- Meat
- Poultry
- Fish
- Soybeans
- Tofu

Fat
Fat isn't bad... unless that's all you eat. Of course, you don't want to throw down on a McFatty right before a run, but consuming a bit a fat will help you finish your first marathon. Think of fat as a carbohydrates' best friend. Fat helps your body digest carbs slower so you have more sustainable energy. Where do you find it?

- Oils
- Cream
- Butter
- Nuts
- Seeds
- Mayonnaise
- Avocados

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