What Should I Eat When Training For a Marathon?

June 23, 2016

Hi there, and welcome back to the Mohsin Salya blog.

It’s an age old question – what should I eat when training for a marathon? With all the conflicting advice and all the different information out there it can be tricky to know just what food plan to stick to throughout your training.

While there isn’t just one specific super food that works for everyone, my guidelines and advice on nutritional requirements and timings will hopefully help you find the perfect food for your pre-run snacks or meals.

Small snacks

• Energy bars – these are great to eat on the go, plus they are easy to digest and light on the stomach. However, it’s best to avoid diet products as these often cut the carbs, and the carbs are what you’ll be needing. Something like a granola bar is a great way to eat more natural, but still get the energy you need.
• Banana – You may already know that a banana is a good option, but don’t underestimate just how high in carbs and potassium these are.
• Small bowl of oatmeal – Oatmeal tends to have a good amount of fibre. It can be a good option for runners who can’t eat close to running but need something to sustain them.

Medium snacks

• Toast with peanut butter and jelly – This favourite is tasty and good for you. It’s easy to digest and light on the stomach – exactly what you’re looking for pre-run.
• Wheat bagel with peanut butter or cream cheese – This is a little more substantial than the toast, and provides a small dose of protein to help keep hunger away.
• Yoghurt and granola – You can’t go wrong with this mixture of simple and complex carbs, providing 360 degree energy for your upcoming training.

Meals

• Turkey tortilla wrap – Slices of deli turkey wrapped in a flour tortilla with shredded vegetables. This will fill you up and also provide long-lasting energy with extra protein, which will aid in muscle recovery.
• Liquid meal – A liquid meal such as a breakfast shake is a great choice, as long as it’s high in carbohydrates and low in protein, fat and fibre.
• Grilled salmon with brown rice – Everybody knows fish is good for you, and this meal is low in protein and fat with plenty of the low-fibre carbs you need for a great run.

Until next time,

Mohsin Salya