90 30 50 diet plan for marathon training
Diet plan grocery list
Chicken breast
Salmon fillets
Lean ground turkey
Eggs
Greek yogurt
Cottage cheese
Quinoa
Brown rice
Whole wheat pasta
Sweet potatoes
Oats
Black beans
Lentils
Spinach
Broccoli
Kale
Bell peppers
Carrots
Blueberries
Bananas
Apples
Oranges
Avocados
Almonds
Walnuts
Chia seeds
Flaxseeds
Olive oil
Coconut oil
Hummus
Whole grain bread
Turkey or chicken breast slices
Tuna
Diet plan overview
Marathon training demands a diet that can support extended physical exertion, and the 90 30 50 diet plan for marathon training is designed to meet these needs. It ensures a high intake of proteins for muscle recovery, adequate fiber to aid digestion and nutrient absorption, and healthy fats to provide long-term energy. This balance is crucial for endurance athletes who need sustained energy for long training sessions and recovery.
The diet also focuses on hydration and timing meals around training schedules to maximize energy levels and performance. It’s a comprehensive plan that prepares marathon runners for peak performance on race day.
Foods to eat
- Complex Carbohydrates: Pasta, sweet potatoes, and whole grain breads for sustained energy.
- Lean Proteins: Chicken breast, tofu, and legumes for muscle repair and growth.
- Healthy Fats: Avocado, nuts, and seeds to support calorie needs and reduce inflammation.
- Electrolytes: Bananas and coconut water to replenish potassium and maintain nerve and muscle function.
- Hydration: Plenty of water and sports drinks to stay hydrated and maintain performance levels.
✅ Tip
Foods not to eat
- Heavy, Rich Foods: Creamy sauces and cheese-laden dishes can cause digestive discomfort during running.
- High-Fiber Foods: Excessive intake before running can lead to gastrointestinal issues; moderate during training.
- Sugary Foods: Simple sugars can cause spikes and drops in blood sugar, impacting energy levels negatively.
- Fried and Fatty Foods: Hard to digest and can cause sluggishness and discomfort during long runs.
- Alcohol: Can dehydrate and negatively affect recovery and performance.
Main benefits
Marathon trainers will find the 90 30 50 diet plan for marathon training effective in sustaining long-duration energy needs. It offers a blend of proteins for muscle endurance, fibers for prolonged energy release, and fats to fuel long runs, aiding in both training and recovery phases.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Meal Plan for 90 30 50 Diet Plan for Marathon Training
Day 1
- Breakfast: Oatmeal with blueberries, chia seeds, and a sliced banana
- Lunch: Quinoa salad with chickpeas, spinach, bell peppers, and a dressing of olive oil and lemon juice
- Dinner: Grilled salmon fillet, sweet potato mash, and steamed broccoli
- Snack: Greek yogurt with chopped walnuts and honey
Day 2
- Breakfast: Whole wheat toast with avocado and poached eggs
- Lunch: Turkey breast slices wrapped around spinach and hummus, with carrot sticks on the side
- Dinner: Stir-fried chicken breast with kale, carrots, and brown rice
- Snack: Cottage cheese with sliced apples and a sprinkle of flaxseeds
Day 3
- Breakfast: Smoothie with Greek yogurt, spinach, banana, and a handful of almonds
- Lunch: Lentil soup with diced carrots and a side of whole grain bread
- Dinner: Baked cod with a quinoa and roasted bell pepper side dish
- Snack: A handful of mixed nuts (almonds and walnuts)
Day 4
- Breakfast: Scrambled eggs with diced tomatoes, spinach, and whole grain toast
- Lunch: Brown rice bowl with black beans, avocado, and salsa
- Dinner: Grilled turkey burger (using lean ground turkey) with a side salad of kale and shaved carrots
- Snack: Apple slices with almond butter
Day 5
- Breakfast: Overnight oats with coconut milk, chia seeds, and sliced oranges
- Lunch: Spinach and feta stuffed chicken breast with a side of steamed green beans
- Dinner: Whole wheat pasta with tuna, olive oil, and steamed broccoli
- Snack: Banana with a handful of walnuts
Day 6
- Breakfast: Pancakes made with oats and topped with fresh blueberries and a drizzle of honey
- Lunch: Salad with mixed greens (spinach, kale), sliced turkey breast, avocado, and a citrus vinaigrette
- Dinner: Baked lemon garlic salmon with quinoa and grilled asparagus
- Snack: Greek yogurt with sliced strawberries and a sprinkle of flaxseeds
Day 7
- Breakfast: Whole grain toast with hummus and a poached egg on top
- Lunch: Grilled chicken salad with mixed greens, carrots, and almonds, dressed with olive oil and balsamic vinegar
- Dinner: Lean ground turkey stir fry with bell peppers, onions, and brown rice
- Snack: Cottage cheese with pineapple chunks
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⚠️ Keep in mind
Article reviewed
- Written by Zuzanna Kędziora
- Published on Apr 29, 2024
- Updated on Nov 1, 2024