Nutrition Plan
Nutrition is critical while training for a marathon or half marathon. Carbs, carbs, carbs! If you are on a low carb diet, then STOP. Carbohydrates provide the fuel for runners. Load up!
Carbohydrates will provide glycogen and protein will help repair muscle tissue. Men and women need to consume 2000-2500 calories each day. During training, you will need to add 100 calories per mile you will be running (or try the Caloric Needs Calculator). 65% of your calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats.
We’ve all heard of the 8 glasses a day rule, but how many of us actually do it? The benefits of drinking lots of water are well known. Being properly hydrated will replenish the fluid lost through sweating and help you run faster.
Vitamins are highly recommended and will give you adequate supplies of the minerals your body needs.
