Nutrition for Long Distance Running

Food is fuel for runners, so it is no coincidence the diet of a marathon athlete greatly impacts performance. Not only should a runner increase food intake, but the quality of the meals will forecast the caliber of the run sessions.

Fat is burned during endurance runs, with the body focusing on utilization of sugar first, then stored glycogen. An astounding aspect of long distance running is how the body adapts to more efficiently burn fat as fuel.

Below are the main 4 food groups to support marathon training.
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• Carbohydrates - Carbs provide immediate energy and endurance athletes should aim to construct 60% at minimum of the total food intake with items such as bread, pasta, rice, and dairy.
• Protein - Protein aids in the building of muscles and is readily available in eggs, beans, dairy, and meats.
• ​Fat - Fat is the stored backup source of fuel and may be found in meat, fish, and nuts.
• Fruits and vegetables - Both vegetables and fruits contain anti-inflammatory properties to combat soreness and prevent injuries.

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