Marathon nutrition is a little different to most other ways of healthy eating. Whereas the focus on most eating patterns is to reduce calorie intake and possibly limit the consumption of carbohydrates. In order to run at your best you will need to consume more calories than you need, but at the same time the likely outcome is that you will end up losing weight.

Because you will be using a large amount of calories to fuel your training, it is essential to eat more to ensure you have enough in store. If you also have a little weight to lose then this could make your running harder, so shedding a few pounds will certainly help you to run faster, longer and with less stress on the joints.

One of the most important factors of marathon nutrition is that your body needs a supply of good quality fuel to get the best out of your training.

The amounts of nutrients also need to be adjusted for anyone who runs regularly. Where most weight loss diets would suggest that you select somewhere in the region of 50 - 60 % of your foods from carbohydrate sources, a distance runner will need nearer to 70% calories from complex carbohydrates.

Carbohydrates are your body's ideal choice for fuel and this fuel is stored in your muscles in the form of glycogen. You also need fats to produce energy and if there aren't enough being provided in the diet, they will be taken and used from your body's own fat stores.

Another consideration for a well balanced supply of marathon nutrition is that you will need to eat a regular amount of low fat proteins. Proteins are needed to help rebuild and repair damaged cells of the body which are a by product of your training.

An optimal ratio of nutrient intake for marathon nutrition is: -

Carbohydrates = 65%

Protein - 15%

Fats - 20%

Always remember the quality of foods you choose is very important, so try to select foods as near to their natural state as possible with minimal processing. Opt for low fat and low sugar as much as possible and once or twice a week have a treat.

If you'd like to really perform at your best then getting the right marathon nutrition is absolutely vital. The top runners in the world eat a diet specifically geared to improving their running ability. Whilst your aim might just be to actually complete a marathon it won't be critical that your diet is perfect but getting it right will make a big difference to the way you run.