What to Eat When Training for a Marathon: And Why Bananas Might Be the Secret to Outrunning a Bear

blog 2025-01-22 0Browse 0
What to Eat When Training for a Marathon: And Why Bananas Might Be the Secret to Outrunning a Bear

Training for a marathon is no small feat. It requires dedication, discipline, and, most importantly, the right fuel to keep your body running at its peak. But what exactly should you eat when preparing for 26.2 miles? The answer isn’t as straightforward as you might think. While there are tried-and-true nutritional strategies, the world of marathon nutrition is also filled with myths, personal preferences, and the occasional oddball suggestion—like eating bananas to outrun a bear. (Yes, we’ll get to that.) Let’s dive into the science, the strategies, and the quirks of marathon nutrition.


The Basics: Carbohydrates, Proteins, and Fats

When it comes to marathon training, your diet should revolve around three macronutrients: carbohydrates, proteins, and fats. Each plays a critical role in fueling your runs and aiding recovery.

Carbohydrates: Your Body’s Preferred Fuel

Carbohydrates are the primary energy source for endurance athletes. They’re broken down into glucose, which is stored as glycogen in your muscles and liver. During long runs, your body taps into these glycogen stores to keep you moving. To ensure you have enough glycogen, aim to consume 50-65% of your daily calories from carbs. Good sources include:

  • Whole grains (brown rice, quinoa, oats)
  • Fruits (bananas, berries, oranges)
  • Starchy vegetables (sweet potatoes, squash)

Protein: Repair and Rebuild

Protein is essential for muscle repair and recovery. While it’s not your main energy source during a run, it helps rebuild muscle fibers that break down during intense training. Aim for 15-20% of your daily calories from protein. Excellent sources include:

  • Lean meats (chicken, turkey)
  • Fish (salmon, tuna)
  • Plant-based options (tofu, lentils, chickpeas)

Fats: The Long-Burning Energy Source

Fats are often misunderstood, but they’re crucial for long-distance running. They provide a slow-burning energy source that your body can tap into during prolonged exercise. About 20-30% of your daily calories should come from healthy fats. Focus on:

  • Avocados
  • Nuts and seeds
  • Olive oil

Timing Is Everything: Pre-Run, During, and Post-Run Nutrition

Pre-Run Meals: Fueling Up

What you eat before a run can make or break your performance. Aim to eat a meal rich in carbs and moderate in protein 2-3 hours before your run. Some great options include:

  • Oatmeal with fruit and a drizzle of honey
  • A peanut butter and banana sandwich on whole-grain bread
  • Greek yogurt with granola and berries

If you’re short on time, a small snack 30-60 minutes before your run can suffice. Think a banana, a handful of pretzels, or an energy bar.

During the Run: Keeping the Engine Running

For runs lasting longer than an hour, you’ll need to refuel on the go. Aim for 30-60 grams of carbs per hour. Popular options include:

  • Energy gels or chews
  • Sports drinks
  • Dried fruit or small pieces of banana

Post-Run Recovery: Replenish and Repair

After a long run, your body needs to replenish glycogen stores and repair muscle tissue. Aim to eat a meal or snack within 30-60 minutes of finishing your run. A good recovery meal includes a mix of carbs and protein, such as:

  • A smoothie with fruit, spinach, and protein powder
  • Grilled chicken with quinoa and roasted vegetables
  • A turkey and avocado wrap

Hydration: The Unsung Hero of Marathon Training

Staying hydrated is just as important as eating the right foods. Dehydration can lead to fatigue, cramps, and even heatstroke. Aim to drink water consistently throughout the day, and consider these tips:

  • Drink 16-20 ounces of water 2-3 hours before your run.
  • Sip water or a sports drink every 15-20 minutes during your run.
  • Rehydrate after your run with water or an electrolyte drink.

The Quirky Side of Marathon Nutrition

Now, let’s address the elephant—or bear—in the room. Why bananas? Bananas are a runner’s best friend. They’re packed with potassium, which helps prevent muscle cramps, and they’re easy to digest. But the idea of using bananas to outrun a bear? That’s a bit more whimsical. The theory goes that if you’re ever chased by a bear (unlikely during a marathon, but humor us), you can drop a banana as a distraction. Bears love bananas, right? While this is more folklore than fact, it’s a fun reminder that nutrition can sometimes take unexpected turns.


Common Questions About Marathon Nutrition

1. Should I carbo-load before a marathon?

Yes, but with caution. Carbo-loading involves increasing your carb intake in the days leading up to the race to maximize glycogen stores. However, overdoing it can lead to bloating and discomfort. Aim to increase your carb intake gradually 2-3 days before the race.

2. Can I run on an empty stomach?

Some runners prefer fasted runs, but it’s not ideal for long or intense workouts. Without fuel, your body may struggle to maintain energy levels, leading to fatigue and poor performance.

3. Are energy gels necessary?

Energy gels are convenient for long runs, but they’re not mandatory. If you prefer real food, options like dates, raisins, or small sandwiches can work just as well.

4. How do I avoid stomach issues during a run?

Stomach issues are common among runners. To minimize discomfort, avoid high-fiber or high-fat foods before your run, and practice your race-day nutrition during training to see what works best for you.


Training for a marathon is as much about what you eat as it is about the miles you log. By focusing on the right balance of carbs, proteins, and fats, timing your meals wisely, and staying hydrated, you’ll set yourself up for success. And who knows? Maybe that banana will come in handy after all—whether for a mid-run snack or a hypothetical bear encounter. Happy running!

TAGS