Nutrition tips for marathon training

March 1, 2013

When training to compete in a marathon, runners have more to consider than simply running a certain number of miles per day. Although working out regularly on your TRUE Fitness treadmill is important, maintaining proper nutrition while training will play a huge part in making sure your marathon is a success. TRUE Fitness treadmills that are equipped with preset workouts and an innovative wireless heart rate monitoring system will get you started on your journey towards completing a marathon, but to give yourself an edge, follow these nutrition tips:

1. Eat high-quality food
No, we do not mean caviar. Professional marathoners fill their diets with high-quality food like fruits, vegetables and dairy. Avoiding low-quality food such as sweets, fried foods and fatty meats will prevent long-term weight gain and improve your performance. Active.com also puts nuts, seeds, whole grains, lean meats and fish in the high-quality food category. To replenish your power supply, consume food rich in carbohydrates or protein approximately 30 minutes after your workout. However, if you are going to be running for less than an hour, it's best to skip the pre-workout snack.

2. Stay hydrated
Maintaining a proper level of hydration is a key part of marathon training. Dehydration will not only make your workouts more difficult, but could put your health at risk. During your run, drink approximately six to eight ounces of water or other fluids every 15 minutes. It's also a good idea to have a bottle of water or sports drink two to four hours prior to your workout to avoid fluid deficiencies. Be careful not to over hydrate: Consume fluids at a rate that is on pace with your sweating.

3. Eat regularly
If you are training for a marathon, now is not the time to skip meals. You are not guaranteed to burn fat if you don't eat prior to a workout, and a lack of fuel may actually impede your ability to exercise for the length of time you need, causing you to burn fewer calories. According to Fitness Magazine, nutrition for effective marathon training should include: 60 percent carbohydrates, 20 percent lean proteins and 20 percent fat. Above all, do not skip breakfast: It will give you energy and help you maintain your blood sugar level, which can lead to a more effective workout.