Daily Tip #3: Eat Like a Marathoner

Monday, October 17

Feeling hungry? Like, all the time? That’s typical for marathoners-in-training. Fuel up with meals and snacks that are rich in carbohydrates and also include protein to build and maintain muscles and to keep the body satiated and regulate blood sugar.

Endurance athletes should aim to consume 50—65 percent of calories as complex carbohydrates, 20—25 percent as lean protein, and 15—25 percent as unsaturated fats. In addition:

Eat a little bit, often. Allowing hunger to build can lead to low energy and poor training. NYRR ING New York City Marathon Training Program nutritionist Lauren Antonucci suggests planning healthy snacks if meals are scheduled more than three hours apart. Stay hydrated by keeping fluids nearby throughout the day.
Choose wisely. Nutrition-rich fresh vegetables and fruits are better than processed foods such as corn chips, and complex carbs (like whole-grain products) beat out simple ones (like cookies and sugary cereals). Even in a hurry, you have choices: Pick a fresh, multi-ingredient Subway sandwich instead of fried food. With protein, go for low-fat sources like fish, soy, egg whites, and legumes instead of high-fat beef and pork. As for fats, unsaturated (sesame, nut oils) and monounsaturated (olive oil, avocados) are healthier than saturated (butter, whole milk). To add flavor without flab, grate a semi-fat hard cheese such as Grana Padano.
Replenish on the run. Use the products that will be available on the marathon course: Gatorade G Series Pro Endurance Formula™ and PowerBar Energy Gels.