If you are running a marathon this year, you've probably already worked out your marathon training programme, set some goals for the coming weeks and entered some running events to monitor your progress. 

But what are you doing about your marathon diet and nutrition?  Have you thought about what you're going to eat and drink to get the most from your training and stay healthy through the winter months?  Or are you just too confused by all the guidelines to even start to work out a personal nutrition plan?

Marathon Training Diet Part 2: Nutrition and Hydration Guidelines for Marathon Runners

Jane Nodder of Nutriworks recently surveyed the dietary practices and nutritional knowledge of almost a hundred club level runners preparing for the London Marathon 2010 for her MSc in Nutritional Medicine.  Her survey showed that:

  • Runners were generally not aware of specific nutrition and hydration guidelines for endurance athletes.
  • Few runners had calculated their personal nutrition requirements for marathon training, and even fewer had worked out their fluid needs.
  • Many runners found it difficult to translate nutritional information into actual 'food on the plate' to meet their training requirements and support their overall health in a busy life.
  • Average carbohydrate intake of both male and female runners, was less than the minimum recommended for endurance athletes.
  • Omega-3 fatty acid intake was also below the recommended levels.
  • Approximately a third of runners did not eat any oily fish or fresh nuts, whilst over half did not eat any seeds.
  • Runners in some age and gender groups potentially lacked some micronutrients that are vital for endurance athletes e.g. vitamins C, D, E and folate, and minerals such as magnesium, calcium and iron.
  • Many runners were confused about how best to use products such as sports gels and drinks in training and competition.
  • Runners paid little attention to the timing of meals and snacks during training and competition.
  • Very few runners had consulted a nutrition professional for guidance on what to eat and drink during marathon training periods.
  • 85% of participants wanted to learn more about nutrition for marathon runners.

Following the results of her survey, Jane will be writing a series of highly practical articles on different aspects of nutrition for marathon runners for The Running Bug.

Over the next 16 weeks, she will help you translate nutritional guidelines into actual 'food and drink on your plate' to complement your marathon training and help you get the results you deserve come marathon day.  Each week you'll find Jane's articles on Monday in the Food & Weight Loss section of the The Running Bug.

What Now?

Marathon Training Diet Part 2: Nutrition and Hydration Guidelines for Marathon Runners 

Check out our Nutrition Guide for Runners. 

 

About Jane Nodder and Nutriworks
Jane Nodder works as a nutrition lecturer and clinic tutor on the MSc and BSc (Hons) Nutritional Therapy programmes at the University of Westminster, London.  A qualified UK Athletics Leader in Running Fitness, Jane started running in 1986.  As a club runner she runs track, cross-country, road, trail and endurance events and has completed eleven marathons, taking her PB from 4h21 to 3h37. Through her business, Nutriworks, Jane coaches groups and individuals in running and in translating general sports nutrition guidelines into practical, individualised nutrition programmes. 

In 2010, Jane was awarded the Complementary & Alternative Medicine (CAM) Award for Individual Excellence in Nutritional Knowledge, and in December 2011 she gained the Yakult Prize for Outstanding Student of the Year for the MSc Nutritional Medicine at the University of Surrey.

For more information about running and nutrition coaching services from Nutriworks, including details of an introductory seminar 'Nutrition for Marathon Runners' on 18 February 2012, visit www.nutriworks.co.uk or contact Jane directly on 07850 705848 or email info@nutriworks.co.uk.


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