Train for a Marathon: Hypertension Diet Plan That Fuels
Marathon training requires a diet that supports both your stamina and your cardiovascular health. Eating strategically to control hypertension while meeting your energy needs can be crucial for both training effectiveness and long-term health. The right balance of nutrients keeps your blood pressure stable and your legs moving.
Diet plan grocery list
Spinach
Avocado
Kale
Bananas
Salmon
Chicken breast
Greek yogurt
Quinoa
Brown rice
Black beans
Almonds
Walnuts
Oranges
Strawberries
Blueberries
Tomatoes
Broccoli
Carrots
Bell peppers
Sweet potatoes
Oatmeal
Whole wheat bread
Cottage cheese
Lean beef
Tofu
Eggs
Low-fat milk
Edamame
Lentils
Flaxseeds
Chia seeds
Olive oil
Garlic
Diet plan overview
Preparing for a marathon requires a diet that supports both your cardiovascular health and your endurance training. The hypertension diet plan for marathon training blends ample carbohydrates for energy with lean proteins and heart-healthy fats to ensure sustained performance. Foods are selected to maximize energy levels while keeping sodium intake low to maintain healthy blood pressure levels.
This diet plan is a crucial part of your training regimen, helping you reach peak performance without compromising your heart health. Adequate hydration and timed meals are key components of this strategic dietary approach.
Foods to eat
- Complex Carbs: Sweet potatoes, brown rice, and quinoa for sustained energy.
- Lean Proteins: Chicken breast and turkey to aid muscle recovery.
- Healthy Fats: Avocados and olive oil for heart health.
- Electrolyte-Rich Foods: Bananas and coconut water to replenish potassium.
- Hydrating Vegetables: Cucumbers and lettuce to help maintain hydration.
✅ Tip
Sip on beet juice pre-run to increase nitric oxide levels, which can enhance endurance and keep blood pressure in check during marathon training.
Foods not to eat
- Fried Foods: Fried chicken and fries can cause digestive issues.
- Heavy Cream-Based Sauces: Alfredo sauce and rich gravies slow digestion.
- Sugary Snacks: Donuts, cookies, and candy can cause energy crashes.
- Processed Meats: Hot dogs and bacon are high in sodium and fats.
- Alcohol: Can dehydrate and reduce muscle recovery.
Main benefits
The hypertension diet plan for marathon training balances carbs and proteins to fuel long-distance running while managing blood pressure. It emphasizes nitrate-rich beets and leafy greens to improve oxygen delivery to muscles. Omega-3-packed fish and chia seeds support heart health and reduce inflammation, while potassium-rich foods prevent cramping during intense training.
📊 Hypertension food breakdown (Source)
How to budget on this diet plan
Marathon training on a hypertension diet means fueling up without overspending. Cheap whole grains like brown rice and oats are great energy sources. Lean proteins like chicken thighs, canned salmon, and eggs pack a nutritional punch without costing a fortune. Buy fresh fruits and veggies in season and freeze extras for smoothies or stir-fries. Prepping big batches of meals like veggie-packed chili can keep you running strong all week.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Meal plan suggestion
7-Day Meal Plan for Hypertension Diet Plan for Marathon Training
Day 1
- Breakfast: Oatmeal topped with blueberries, chia seeds, and low-fat milk
- Lunch: Quinoa salad with spinach, bell peppers, tomatoes, and avocado
- Dinner: Grilled salmon with sweet potato mash and steamed broccoli
- Snack: Greek yogurt with strawberries and walnuts
Day 2
- Breakfast: Whole wheat toast with cottage cheese and sliced bananas
- Lunch: Lentil soup with kale and carrots
- Dinner: Chicken breast with brown rice and steamed edamame
- Snack: Almonds and orange slices
Day 3
- Breakfast: Smoothie with spinach, avocado, Greek yogurt, and flaxseeds
- Lunch: Black bean salad with quinoa, kale, and bell peppers
- Dinner: Tofu stir-fry with broccoli, garlic, and brown rice
- Snack: Cottage cheese with blueberries and walnuts
Day 4
- Breakfast: Omelet with tomatoes, spinach, and bell peppers
- Lunch: Salmon and avocado wrap in whole wheat bread
- Dinner: Lean beef stir-fry with edamame and quinoa
- Snack: Greek yogurt with almonds and blueberries
Day 5
- Breakfast: Oatmeal with strawberries, chia seeds, and low-fat milk
- Lunch: Quinoa bowl with chicken breast, avocado, and tomatoes
- Dinner: Grilled salmon with sweet potato fries and steamed broccoli
- Snack: Cottage cheese with orange slices and walnuts
Day 6
- Breakfast: Whole wheat toast with avocado and poached eggs
- Lunch: Lentil salad with kale, carrots, and bell peppers
- Dinner: Lean beef chili with black beans and quinoa
- Snack: Greek yogurt with strawberries and almonds
Day 7
- Breakfast: Smoothie with spinach, banana, Greek yogurt, and chia seeds
- Lunch: Chicken breast salad with avocado, tomatoes, and quinoa
- Dinner: Tofu stir-fry with sweet potatoes and broccoli
- Snack: Cottage cheese with blueberries and walnuts
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on May 13, 2024
- Updated on Nov 1, 2024