By
Michael Heighton
If you know anything about marathon training then you'll know
that the program should be periodized. This means that your running
schedule is modified according to your time and progress through a
training schedule. The same can be said for your marathon training diet
plan.
There are three main stages of a diet plan when you're training for a marathon. Firstly you have the marathon training nutritional plan; secondly you have the marathon taper nutritional plan; and thirdly you have the marathon race day plan.
Marathon Training Diet
If you don't follow the correct nutrition plan then you will find that your training will suffer and you won't have the energy to complete basic tasks throughout the day. Many people make the mistake of going on a low carb diet, though the opposite is actually more beneficial. Carbohydrates act as fuel for your body, and if you are training for a marathon then your body will be burning a lot of fuel. The number of carbohydrates that you should consume each day will heavily depend on your overall fitness and experience level. The vast majority of marathon runners will average 110 calories per mile, and 75% of those calories will come from carbohydrates.
A typical marathon training diet plan will be set between 65% and 75% of carbohydrates, 25% of protein and 10% of fat. It's important to remember that carbs are not all the same. Some will supply a quick release of energy, whilst others are slow releasing. Each carbohydrate has a classified number between 1 and 100, this measurement is known as the glycemic index. In simple terms, if the carbohydrate is low on the GI (glycemic index) then it will give you a steady supply of energy; whilst if it is high on the GI then it will be more instantaneous. During your training period you should be consuming foods that are low GI carbs.
The Taper Plan
The taper marathon diet plan will last for around 2 - 3 weeks, up until the week before the race. During this time your diet won't vary too much, but your serving sizes must decrease. This is because your mileage will drop with your calorie requirements. During the last week you must go through what's called a super compensation eating plan. This is when you deplete your muscles of carbohydrate. To do this you must decrease your calorie intake by roughly 20%, and then decrease your running duration by 50%. The best type of carbs to eat during this period are low GI carbs.
The Race Plan
There are two stages to the marathon day plan; pre-race and race. This involves getting up early in the morning and eating a light meal of low GI carbs. This will replenish your liver glycogen stores prior to the race and will feed you energy throughout the race. During the race you should try to consume high GI foods. This will give you a quick release of energy. Examples of high GI foods include energy bars and sports drinks.
It's important that you follow a strict nutrition plan in conjunction with your training routine. Without proper nutrition you will find yourself with difficulties performing and simply getting through the day during your training period.
There are three main stages of a diet plan when you're training for a marathon. Firstly you have the marathon training nutritional plan; secondly you have the marathon taper nutritional plan; and thirdly you have the marathon race day plan.
Marathon Training Diet
If you don't follow the correct nutrition plan then you will find that your training will suffer and you won't have the energy to complete basic tasks throughout the day. Many people make the mistake of going on a low carb diet, though the opposite is actually more beneficial. Carbohydrates act as fuel for your body, and if you are training for a marathon then your body will be burning a lot of fuel. The number of carbohydrates that you should consume each day will heavily depend on your overall fitness and experience level. The vast majority of marathon runners will average 110 calories per mile, and 75% of those calories will come from carbohydrates.
A typical marathon training diet plan will be set between 65% and 75% of carbohydrates, 25% of protein and 10% of fat. It's important to remember that carbs are not all the same. Some will supply a quick release of energy, whilst others are slow releasing. Each carbohydrate has a classified number between 1 and 100, this measurement is known as the glycemic index. In simple terms, if the carbohydrate is low on the GI (glycemic index) then it will give you a steady supply of energy; whilst if it is high on the GI then it will be more instantaneous. During your training period you should be consuming foods that are low GI carbs.
The Taper Plan
The taper marathon diet plan will last for around 2 - 3 weeks, up until the week before the race. During this time your diet won't vary too much, but your serving sizes must decrease. This is because your mileage will drop with your calorie requirements. During the last week you must go through what's called a super compensation eating plan. This is when you deplete your muscles of carbohydrate. To do this you must decrease your calorie intake by roughly 20%, and then decrease your running duration by 50%. The best type of carbs to eat during this period are low GI carbs.
The Race Plan
There are two stages to the marathon day plan; pre-race and race. This involves getting up early in the morning and eating a light meal of low GI carbs. This will replenish your liver glycogen stores prior to the race and will feed you energy throughout the race. During the race you should try to consume high GI foods. This will give you a quick release of energy. Examples of high GI foods include energy bars and sports drinks.
It's important that you follow a strict nutrition plan in conjunction with your training routine. Without proper nutrition you will find yourself with difficulties performing and simply getting through the day during your training period.
Looking for a personalized marathon training diet plan? Visit:
Marathon Nutrition Plan
[http://www.revealedandreviewed.com/marathon-training-plan-review/]
Having the correct diet is essential if you want to compete in a marathon. You should make sure that you have a detailed plan prior to training.
Need expert advice on coming up with a marathon nutrition plan? Visit: Marathon Training Diet [http://www.revealedandreviewed.com/marathon-training-plan-review/]
Article Source:
http://EzineArticles.com/?expert=Michael_Heighton
Having the correct diet is essential if you want to compete in a marathon. You should make sure that you have a detailed plan prior to training.
Need expert advice on coming up with a marathon nutrition plan? Visit: Marathon Training Diet [http://www.revealedandreviewed.com/marathon-training-plan-review/]
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