Nutrition during the race During the actual marathon race, the athletes all aimed to take in at least 60g of carbohydrates per hour. They accomplished this by consuming 15g of carbohydrates and 150 mL (5 fluid ounces) of water every 15 minutes throughout the entire race.Apr 6, 2014
What foods should marathon runners avoid?
- Sugary Sodas. Sugary sodas tend to instantly satiate you but eventually cause dehydration and elevated sugar cravings.
- Frozen Meals.
- Dairy products.
- Alcohol.
- Energy Drinks.
- Oily And Fatty Food Items.
- Spicy Food.
- Foods That Are High In Fibre And Carbohydrates.
What kind of diet is ideal for a long marathon run?
A marathon training diet should be well-balanced and include adequate amounts of whole grains, fruits, vegetables, lean protein and healthy fats. The macronutrients (carbohydrates, proteins and fats) are all potential sources of energy for the body, but the body prefers to rely on carbohydrates and fats.
How much do pro marathon runners eat?
When the training volume gets high, I'm always hungry, so I usually eat 3,500 to 4,000 calories a day. I eat a lot of vegetables to satiate, and I like to drink a protein shake before bed so I don't wake up hungry in the middle of the night.