Marathon Training Nutrition and Fueling

One of the key elements of marathon training is not just laying down the distance but the nutritional aspect. They say for every mile you run, you burn about 100 calories. As I climb the ladder in distance one long run could burn 1800-2200 calories. Those calories need to be replenished. Not to mentioned during the week I am still doing my best to incorporate CG, so depending on my mileage and the workout I can be burning 500-700 calories. Not only is it a crucial step in any form of training to ensure you are consuming enough nutrients but that you are eating the right foods – protein, good for you fats and good for you carbs. Here is a sample on how my meal plan looks:

Meal 1: 6:45am-7:00am

Protein Shake (1 cup almond milk, 2 scoops Orgain protein powder)

Calories: 195

Fat: 7.8g

Carbs: 14.5g

Protein: 22.5g

Breakfast Burrito Bowl (ground turkey, egg whites, Hannah sweet potatoes and 2 tbsp of salsa)

Calories: 223

Fat: 10.6g

Carbs: 2g

Protein: 26g

Fruit Salad with cantaloupe, strawberries and grapes

Calories: 76

Fat: 0g

Carbs: 19g

Protein: 1g

The protein shake I typically have on my drive home from the gym. I pre-make this the night before and tote a little cooler around in the morning. Once I get home and after I’ve showered do I have the second part of my breakfast, the burrito bowl with a side of fruit.

Meal 2: 10:00am-10:30am

Fiji Apple with 2 Tbsp of Peanut Butter and 1oz of Turkey Jerky

Apples and Peanut Butter

Calories: 320

Fat: 16g

Carbs: 42g

Protein: 8g

Turkey Perky Jerky

Calories: 80

Fat: 0.5g

Carbs: 8g

Protein: 10g

Meal 3: 12:30pm-1:00pm

Turkey Burger topped with Guacamole and a side of plantains sautéed in coconut oil.

Calories: 378

Fat: 23g

Carbs: 23g

Protein: 26g

Meal 4: 4:00pm-4:30pm

Homemade Bento Box with Hummus, Sugar Snap Peas, Almond Nut Crackers and Turkey Pepperoni

Calories: 142

Fat: 4.6g

Carbs: 17.6g

Protein: 6.4g

Meal 5: 6:30-7:00pm

Pot Roast with baby carrots and sweet potatoes

Calories: 488

Fat: 19.6g

Carbs: 22.2g

Protein: 49.8g

Dessert: 7:00pm-7:30pm

Orgain Protein Bar S’Mores or Chocolate Chip Cookie Dough

Calories: 140

Fat: 5g

Carbs: 20g

Protein: 10g

Total for the day:

Calories: 2041

Fat: 87.1g

Carbs: 168.3g

Protein: 159.7g

So how do I keep myself accountable with this daily? I meal prep my whole week every Sunday. It has been a little more challenging to meal prep on Sundays after a super long run, so on those weeks I try to find quick, healthy meals that can be prepped and cooked in less than  20-30 minutes or can be thrown in a crock pot.

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