While you can lose weight while training for a marathon, you must increase the amount of calories you eat during a normal day while in training to keep up with the energy demands that endurance training requires. This means a healthy balance of carbohydrates, proteins and lean fats and includes plenty of water. Here is a short list of foods that are a great addition to your grocery list when training for a marathon.
Bagels, oatmeal, whole grain cereals are a great source of carbohydrates and are naturally constipating.
Bananas are full of potassium to replenish energy and prevent muscle cramping
Gatorade is great for replenishing electrolytes in the body and are more necessary for long distance endurance runners more than middle distance runners who can replenish adequately with water.
Foods to avoid
Running jostles the GI Tract and many factors can cause irritability in the bowels such as stress, experience in endurance racing, and bacteria in the digestive system. You can though give yourself the best chance of avoiding the runner’s trots by eating healthy and avoiding certain foods before race day. Here are some foods to avoid.
Caffeine is a diuretic and will only exacerbate an irritable bowel.
Limited Dairy intake
Unfamiliar supplement foods such as energy bars and goo. These products, while great training aids, should not be used for the first time on race day as they might update the stomach. If you train with them and respond well, use them during the race.
Water. By staying hydrated you can reduce the chance of getting an upset stomach and cramping due to dehydration during an endurance event.
Marathons and other endurance events can be very rewarding. It is a feeling of accomplishment that you get with few other activities. By training smart and eating smart you can optimize your performance and reduce the risk of having a setback on race day. The result is a fun and rewarding experience you’ll always remember.