The jogger planning on marathon training needs to consider his marathon nutrition at the beginning of his training. Your training schedule has you increasing your strength and endurance, fueled by your diet.
As your body is adapting, building and strengthening, marathon nutrition plays an even bigger role in preventing running injuries and even the common cold. Your best healthy diet choice is to meet your nutritional and energy needs with food if possible. Let me explain…
You are putting increased demands on your body for protein, fat and carbohydrates with your increase in running or jogging. These are supplied in the food you eat or you can have energy bars, protein shakes and such. Wholesome food, that is, the least processed contains not only the key nutrients. They also are loaded with trace nutrients, something lacking in processed foods.
Trace nutrients help the body use the other nutrients and may have other benefits we have yet to discover. They have nutrients balanced by nature and in the most usable form for your body’s absorption.
Now really, you need to be in intense training to be adding a significant increase in protein and carbs to your diet. This is true whether you have set a time goal or you just want to be a marathon finisher. Either way a healthy diet plan of marathon nutrition will be your main source of nutrients. Your meals should be largely made up of healthy foods to eat.
are products like E-load™ and Gatorade®. They are intended for intense
physical workouts to replace the electrolytes lost during a workout.
I have run long distances without using them. Generally, if you are running less than one hour you probably don’t need to replace electrolytes. Of course, jogging in heat or perspiring heavily need to be considered as well in determining when you need them.
For longer runs or running in hot humid weather, you could try them at the end of your run first. This will give you a chance to gauge if they upset your stomach before you introduce them into a 2-hour run.
you plan to use Gu Energy® or any other carb replacement during your
marathon race, you will need practice with them too. They are sweet and
may not sit well in your stomach. Something you will want to know before
race day. As for marathon nutrition, they may help to delay "hitting
the wall". However…
Another option is an energy bar. They are more of a food. They are solid and the energy would last longer than a quick blast of carbohydrates. A third option is to go with real foods. You could eat a sandwich, crackers and cheese or fruit.
For whatever option you choose, here is a marathon training tip…
Just as you are getting physically in shape, you also need to get used to the form of marathon nutrition you choose. Race day is not the time to try something new. You should know exactly what works, pack your food supplies and stick to your plan on race day.
This is a lesson I learned when I ate orange slices during a marathon. My digestion was not used to this and then add to this the soaring temperatures, I soon expelled them. Nasty.