Food Is Fuel: Eat Like A Marathon Runner

159203879

159203879

Runners at a Marathon

It's a great time of year for runners! The New York City Marathon is just around the corner and proper nutrition and hydration can make or break your success in this 26.2 mile endeavor. Here are some tips and techniques to help fuel performance.

Getting Started

Runners' success relies on smart sports nutrition in conjunction with a well-established running program.

Timing

Regular meals and snacks are vital to optimal performance. While training, eat regularly throughout the day; never go more than three to four hours without eating. Before a workout (including race day) eat a light, easily digestible breakfast that's high in healthy carbs for energy. Oatmeal and a banana or a bagel with a light spread of peanut butter — and don’t forget the fluids!

During the race

During the race, runners should opt for some quick fluids and other grab-n-go options to help keep energy levels high. Choices include sports drinks and other carbohydrate-rich gels and chews. Runners are strongly encouraged to try these foods out while training to gauge tolerance – no new foods on race day!

Recovery

Every workout session (yup, race day too) needs to wrap up with a combination of carbohydrates and protein to replenish energy stores and promote muscle growth. Replenishing fluid and electrolytes are also a must. Chocolate milk, Greek yogurt with granola, or a simple turkey sandwich are all powerful recovery foods.

Runner-Friendly Foods

Runners rely on many foods to help fuel their performance. Fuel up on foods stocked with nutrients such as B-vitamins, iron, zinc, healthy fats and inflammation-fighting foods.

Healthy carbs

Whole grain cereals, breads and pastas, plus fruits, veggies and dairy provide energy producing carbohydrates, plus B-vitamins, zinc and even some iron.

High quality protein

Red meat, fish, poultry and eggs as well as plant-based options like quinoa, beans and soy are packed with protein to get tired muscles back in action.

Omega-3 fats

Fatty fish like salmon as well as flax seed and walnuts are filled with heart-healthy fats that help promote circulation and keep skin and nerves healthy.

Antioxidant-rich fruits & veg

Berries, tomatoes, grapes, broccoli and beets are just a few of the foods filled with cell-protecting photochemicals that help fight inflammation.

Have a great race!

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

Keep Reading

Next Up

Eating on the Run: Foods to Fuel Your Black Friday

Check out a collection of Food Network's easy-to-eat munchies to fuel your Black Friday shopping.

Eat Like a Food Network Chef This Football Season

Seven NFL stadiums are serving up delicious Food Network offerings like sloppy joes, hot hogs, brisket sandwiches and mac and cheese.

6 Foods to Fuel Your Brain

Instead of overdosing on coffee or jittery energy drinks, here are some fresh foods that can help keep your mind focused -- especially into any of those late-night study sessions.

Road Trip: Eat Like a Food Network Chef in Los Angeles

With Food Network's new On the Road app, you can eat like a Food Network chef in almost any city.

Top 5 Foods for Runners

Calling all runners! Want to choose the best fuel for your performance? Here’s a top 5 hit list.

On TV

Food Network Apps

In the Kitchen

Get over 70,000 FN recipes on all your mobile devices.

Facebook Messenger

Ask our bot for recipes, meal ideas and daily food trivia.

Amazon Echo

Just say "Alexa, enable Food Network skill" to get started.