When taking up significant challenges, one has to evolve to face these challenges. Indeed, it is easier said than done. Our natural tendencies are to stick to our routines and to continue on the path that we have been on for quite a while now.
That will certainly not work when it comes to challenges. The point is to rise to meet the challenge and become a better version of ourselves. This is quite certain when it comes to running marathons and training for marathons.
Remember that runners meal plans are quite important as it helps them to stay in tip-top shape. If you are looking for a marathon training meal planner, continue to read on!
Running a marathon is a rewarding experience that requires a significant amount of dedication. However, it would be best to stick to a healthy marathon training meal plan in the weeks leading to the big day. You must appreciate that food for a runner is more than simple nutrition; food is fuel.
Remember, you are preparing to run 26.2 miles. The kind of meals you take in the training phase will play a significant role in determining the success you will achieve. Here are the three secrets you must know when organizing your marathon training meal planner:
You will be spending hours of training doing the same continuous activity. Be keen to put a lot of focus on what you eat. Remember, maintaining a healthy marathon training diet will help you maximize your performance and make the training process more accessible.
Here are the elements to consider when planning a marathon training meal to stay healthy:
Get enough calories to support your activity levels- You will need proper fueling as your activity levels increase to avoid muscle loss, poor sleep, stress, and increased risk of illness.
You need 2,000-7,000 calories a day if you are doing moderate levels of intense training.
Eating three meals and multiple snacks will help you meet your high caloric needs.
Only go for nutrient-dense meals when training for the marathon – Include an adequate amount of vegetables, whole grains, healthy fats, fruits, and lean protein.
Macronutrients (fats, carbohydrates, and proteins) are excellent energy sources for the body. However, your body prefers to rely on carbohydrates. Your meal plan will need more significant amounts of fats and carbohydrates to meet your activity levels.
Put a lot of focus on carbohydrates when designing your marathon training meal. Remember, carbohydrates will provide your body with the fuel to push you to the finish line on race day. You need 5-8 grams per Kg of carbs per day while on training.
Fats should be a key element in a healthy marathon runner’s meal plan. ISSN recommends that you keep the fat levels in your meal at around 30% of the total caloric supply that may be increased to meet your needs.
Lastly, protein is an essential macronutrient for any marathon runner. Put it at 1.4 to 1.8 grams per Kg per day. Protein will help you support lean muscle, injury prevention, and wound recovery.
Your meal plan must be well-balanced to meet your energy demands. Include whole grains, fruits, vegetables, and fat in your meals. Remember, your meal timing also matters. Be keen to eat a full meal about 3 to 4 hours before training.