Nutrition for Marathon running

Hills30

Hello. I was wondering if anyone had any rough guide to Calorie intake while marathon training (I know everyone is different, but a rough indication for a female). And what the Macro break down should look like.
Currently I train 5/6 times a week clocking around 60/70KM.

Is there any online resource that gives a tailored guide or anything? I haven't been able to find one

livedadream

Hills30 wrote: »

Hello. I was wondering if anyone had any rough guide to Calorie intake while marathon training (I know everyone is different, but a rough indication for a female). And what the Macro break down should look like.
Currently I train 5/6 times a week clocking around 60/70KM.

Is there any online resource that gives a tailored guide or anything? I haven't been able to find one

womens running have a good guide on their website but in general just log the miles and see what level of calories your burning and replace them it varies by person.
hydration for me was the biggest thing i struggled with.
(once i got over my fear of CARBS i was good to go as well)
might be beneficial to seek out a running club or trainer who specialises if you are super serious about it

Alf Veedersane

You can also try the Athletics/Running forum:

http://touch.boards.ie/forum/972

ford2600

Hills30 wrote: »

Hello. I was wondering if anyone had any rough guide to Calorie intake while marathon training (I know everyone is different, but a rough indication for a female). And what the Macro break down should look like.
Currently I train 5/6 times a week clocking around 60/70KM.

Is there any online resource that gives a tailored guide or anything? I haven't been able to find one

There's nothing special about marathon running really.

Just eat well, something like
http://ss.fitness/#nutrition

If weight loss isn't an issue/goal just eat to appetite.

Ignore all the special sports foods, real whole food is all you will need.

On macros once you have adequate protein (not hard to hit on any whole food diet) you can eat a lot of fat or lots of carbs or an evenish split. It does really matter.

At marathon pace easy enough to adapt body to run primarily on fat, which can be an advantage in limiting/avoiding fueling on the go and the downside many suffer with that

Hills30

Alf Veedersane wrote: »

You can also try the Athletics/Running forum:

http://touch.boards.ie/forum/972

Great. I will try there too!

Alf Veedersane

There's no real magic to it, as ford said above.

Make sure you're eating enough to support your training and get good quality food on board.