Nutrition 101

To perform your best, marathon training requires a plan for your nutrition. Your body uses both fat and stored carbohydrate, called glycogen, while running. In order to use fat as fuel, carbohydrate must be present in the body. Part of a successful long run (>90 minutes), requires a plan for topping off your glycogen stores before the run, and replenishing carbohydrates and fluid WHILE you are running and finally eating for recovery soon after you stop running.

›››  2023 Boston Marathon Nutrition Overview: The more miles we run, the more carbs we need. ‹‹‹

  1. Before your run:
    • Starting 24-36 hours before your long run, begin increasing the amount of carbohydrates in your diet.
  2. Meal ideas 3-4 hours before:
    • Peanut/almond butter + honey/jam on toast x2
    • Yogurt + granola
    • Oatmeal + brown sugar and nuts + banana
    • Humus + on whole grain pita bread or Naan
  3. 1 hour before run:
    • 16oz Sports drink
    • 16oz Fruit smoothie
    • Banana or piece of fruit
    • Fruited yogurt or plain yogurt with one tablespoon of honey
  4. During run >90 minutes, at least 100 calories per hour of pure carbohydrate:
    • 16oz Gatorade (refill water bottle at a convenience store, or loopback home)
    • At least 1 gel (be sure to eat it slowly and sip water at the same time)
    • 16oz per hour Homemade sports drink recipe: ¼ tsp salt, 2.5 T honey, 2.5oz tart cherry juice, 1 oz lemon juice, 27oz water (add 1/8 tsp ginger if you are prone to cramping)

Recovery starts when you stop moving.

  • After the run, minimize muscle tissue breakdown by having something within 1 hour:
    • Smoothie idea: 1c berries + 4oz tart cherry juice + 1c Greek yogurt or Kefir + 2T honey. It’s cold out, keep it in your car!
    • Flavored 16oz latte
    • Tart cherry juice + 1 scoop protein powder
  • Recovery meal ideas:
    • Greek yogurt + 1/4c nuts + 1/2c oats or granola + 1c fruit
    • 2 eggs + bagel or 1.5c potato/sweet potato hash brown

 

Carol Sullivan, MS, RD, CSO, LDN
Senior Clinical Nutritionist

 

Email: cesullivan1@mgh.harvard.edu
Phone: (781) 487-6252

 

The Athlete’s Plate – Carol Sullivan

The Athlete’s Plate® is a visual tool designed to help sports dietitians working with athletes and athletes themselves adjust their nutrition to variable training loads when following a periodized training and competition plan.

Additional Marathon Nutrition Information