Most marathon runners tend to think that since they run regularly, they can eat anything because the calories will just burn off. When it comes to racing, they think of loading up on something extra, only to find themselves not performing well, getting hurt, and ultimately suffering from injuries after running and not being able to participate in future races. The truth that needs to be understood is that the food one consumes greatly affects the body and running performance, as well as the muscles and hormones of the runner.
Food for Marathon Runners
Before Running, One Should Eat
- Pasta
High in carbohydrates, an excellent source of energy for muscles - Bananas
Rich in Potassium, helps in regulating heart muscle contractions, and Magnesium, which helps in reducing cramps - Watermelon
Contains the amino acid Citrulline, which helps improve muscle performance and reduces soreness after running - Potatoes
Rich in Manganese, helps increase sugar metabolism in the body and strengthens bones - Freshly Squeezed Juice
A source of Vitamin C, stimulates the immune system, prevents colds, and provides freshness and vitality
After Running, One Should Eat
- Coconut Water
Replaces the minerals lost through sweat, has lower sugar content than standard sports drinks, suitable for runners who want to control their weight - Avocado
A source of good fatty acids (HDL), reduces the risk of heart disease, high in Vitamin E, which helps reduce inflammation in the joints - Almonds
Rich in Copper, supports the thyroid gland that controls metabolism and boosts energy in the body - Berries
High in Flavonoids, helps Vitamin C work more efficiently and reduces brain fatigue - Salmon
A source of Omega 3 Fish Oil, helps reduce muscle inflammation after exercise, high in Vitamin D, prevents osteoporosis and reduces stress
In case of running a half-marathon and a full marathon, it’s advised to eat approximately 2 hours before running to prevent stomach cramps, as one might need to consume a significant amount to suffice for each distance. However, for short distances not exceeding 10 kilometers, there’s no need to eat much; a banana or a box of milk about an hour before running would suffice.
