How to eat while training for a marathon

April 10, 8:19 PMDenver Running Fitness ExaminerMolly Clark

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The process of training for a marathon takes a toll on a runner’s body. The body requires additional nutrients in order to sustain a rigorous training schedule. I can always tell when I start a new marathon training program after a rest period. I find myself eating and craving foods I normally wouldn’t buy. Here are some tips to consider.

1. Choose a carbohydrate rich diet. Consider whole grain pasta, fruits, vegetables, rice and bread to add to your grocery basket. Your diet should consist of 60 to 70% carbohydrates while you are training hard.
2. Remember to stay properly hydrated before, during and after exercise. Drink water, sports drinks such as Powerade and Gatorade. The sports drinks contain important electrolytes that are lost during training.
3. Try replenishing with sports foods during training. Use the foods you plan on consuming during your actual race. You don’t want to try anything new on race day!
4. Watch your fat intake during training. Just because you are expending extra calories it doesn’t mean you can go overboard on high fat foods. Consider eating more carbohydrates, fruits and vegetables instead.
5. Eat smaller amounts an more often. This keeps your body fueled and metabolizing.