Health and Diet
Health and Diet

Essential Health and Diet Tips for Marathon Runners

Slide into your running shoes and hit the road for the long sprint; it is easier said than done. Hours of running for a marathon would seem easy to the spectators, but the ones who make the run will be quite familiar with the troubles linked to it. Training is essential to step onto the track and dart towards victory. Hitting the finish line with the crowd doesn’t make you the winner, but it surely does get you a taste of success.

Food to the marathon runners is not just some random fried meat and veggies in the tummy. Nutritious food is essential to fuel your body with energy to run long distances. But a good intake of food alone will not make you a marathon expert. Training yourself for the marathon includes physical exercises and a proper diet, which needs to be strictly maintained in order to hit the line first. Almost every dietician recommends low fat and moderate protein-filled food. A chicken sandwich, porridge, fruits, and peanut butter are the best options to add to your diet before the run. Whereas, protein-rich foods are recommended to all the marathon runners after they are done with the race. High fluid intake is also necessary, so drink a lot of water once you cross the line.



Health and Diet Tips

  • People are likely to take empty calories at the time of training, which is not a smart move. Maximum nutrients per calorie should be your priority, and only that can fill you with the essential stamina.
  • You need to take adequate food before the run. Make sure not to starve yourself or go for heavy meals, because neither of them will have an energizing effect. Pick a light meal or a snack.
  • Stable blood sugar levels can be maintained only by having small meals every few hours. Do not stick to your routine diet plan of eating three heavy meals; instead, go for the more distributed pattern of food intake.
  • Proteins are vital in your diet, so you need to take an adequate amount of it in order to keep your blood sugar stable and to keep your tummy full for longer. Take more dairy products, soy, barley, and eggs after your workout sessions.


  • Make sure to take some light food before both the marathon and training. If you go into the race on an empty stomach, you are likely to end up sluggish and craving for excessive amounts of food.
  • Do not forget to add carbohydrates in your diet; if not, you will be deprived of sufficient energy. Your body breaks down carbohydrates to transfer energy to all parts and make muscles stronger. Oatmeal is a good carb source that is best to take before the race since it is more digestible.