📊 Recommended food breakdown (Source)
For marathoners, the DASH diet enriches your training regimen with nutrients essential for endurance and recovery. High in lean proteins, whole grains, and vegetables, it helps maintain energy levels and muscle repair without packing on excess sodium, keeping you agile and energetic on long runs.
COMPLETE DIET PLAN
FREE SHOPPING LIST
ARTICLE REVIEWED
The Dash diet plan for marathon training is an excellent resource for runners preparing for long-distance events. It provides a rich blend of carbohydrates for endurance and proteins for muscle repair. This plan ensures a balanced intake of nutrients, which is crucial for sustaining energy and optimizing performance during marathon training.
Foods rich in nitrates, like beets and leafy greens, are included to enhance blood flow and oxygen delivery to muscles. This strategic approach helps athletes meet their training demands while supporting overall cardiovascular health.
The dash diet plan for marathon training boosts endurance and muscle function through balanced intakes of carbohydrates, proteins, and fats. It provides long-lasting energy and aids in efficient recovery post-training. This plan also helps in maintaining optimal blood pressure and hydration levels, critical for long-distance runners.
Marathon trainees can budget their DASH diet by choosing complex carbohydrates like sweet potatoes and whole-grain bread, which are energy-sustaining and often available in cost-saving bulk purchases. Eggs, a low-cost and versatile protein source, are ideal for meal preps that suit a runner’s diet. Additionally, buying in-season fruits for natural sugars and hydration can be more economical and nutritionally beneficial.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
