Keto meal plan for marathon training

Written byListonic team

Updated on Nov 22, 2024

For long-distance runners, the keto meal plan for marathon training provides sustained energy through high-fat, low-carb foods. It includes meals that fuel endurance without the typical carb-loading.

This plan aligns with the unique energy demands of marathon training, offering a ketogenic twist to traditional running diets. It’s about maintaining peak performance with ketosis-fueled stamina.

Meal plan grocery list

Dairy & eggs

Eggs

Greek yogurt

Parmesan cheese

Cheese

Blue cheese

Feta cheese

Meats

Chicken breasts

Pork chops

Lamb

Bacon

Shrimp

Steak

Chicken thighs

Ham

Fish & seafood

Salmon

Tuna

Fresh grocery

Spinach

Mushrooms

Avocado

Mixed greens

Asparagus

Sweet potatoes

Broccoli

Bell peppers

Cauliflower

Zucchini

Garlic

Brussels sprouts

Olives

Cucumber

Kale

Dry goods

Quinoa

Almond flour

Chia seeds

Nuts

Low-carb protein powder

Plant based

Almond milk

Spices & sauces

Olive oil

Coconut oil

Salad dressing

Keto-friendly Caesar dressing

Meal plan overview

Introducing Keto Meal Plan for Marathon Training, a novel approach to fueling long-distance running with a ketogenic diet. This plan caters to the high-energy needs of marathon preparation while staying low-carb.

Each meal is strategically chosen to support endurance and recovery, ensuring runners have the right fuel for training. Discover how to optimize your marathon performance with energy-efficient, keto-friendly meals.

Keto meal plan for marathon training exemplary product

Foods to eat

Lean Proteins: Chicken, turkey, fish, and lean cuts of beef for muscle support.
Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for energy-dense snacks.
Avocado: A rich source of healthy fats and potassium for muscle function.
Low-Carb Vegetables: Spinach, kale, broccoli, and cauliflower for essential nutrients.
Berries: Strawberries, blueberries, and raspberries for antioxidants and a touch of sweetness.
Electrolyte-Rich Foods: Include sodium, potassium, and magnesium-rich foods to support hydration.
Hydration: Water, electrolyte drinks, and herbal teas for proper fluid intake.

✅Tip

Focus on MCT oil for quick energy boosts, as it's more rapidly absorbed and converted into ketones compared to other fats.

Foods not to eat

Highly Processed Foods: Minimize intake of processed snacks and meals.
Sugary Beverages: Avoid sugary drinks and opt for water or electrolyte-rich options.
Excessive Alcohol: Consume alcohol in moderation to support recovery.
High-Sugar Snacks: Choose low-carb snacks to avoid unnecessary sugar intake.
Trans Fats: Limit intake of foods containing trans fats for heart health.
Excessive Caffeine: Moderate caffeine intake for overall well-being.
Processed Meats with Additives: Choose fresh, unprocessed meats for meals.
Low-Calorie Dieting: Ensure adequate caloric intake to support energy needs.

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Main benefits

The Keto Meal Plan for Marathon Training is crafted to meet the heightened energy and nutrient requirements of marathon runners following a ketogenic approach. This plan emphasizes a mix of complex carbohydrates, proteins, and healthy fats to support endurance and recovery.

Adequate hydration and nutrient-dense foods contribute to sustained energy levels, muscle preservation, and overall well-being during the demands of marathon training.

Recommended nutrient breakdown

Protein: 16%

Fat: 67%

Carbs: 15%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Eggs, spinach, and mushrooms are staples that can be bought in bulk. Olive oil, chicken breasts, and avocado are often cheaper when purchased in larger quantities. Mixed greens, salad dressing, and salmon can be more economical in bulk. Asparagus, sweet potatoes, and almond milk are also more affordable in larger sizes.

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Extra tips

Optimize your marathon training with these keto-friendly, energy-boosting snacks:

Avocado slices with a sprinkle of salt and lemon
Nut butter packets for easy energy on the go
Cheese cubes with a handful of almonds
Hard-boiled eggs seasoned with herbs
Coconut yogurt topped with chia seeds
Macadamia nuts for a quick fat boost
Celery sticks filled with cream cheese

For marathon training on a keto diet, hydration is crucial, so water and electrolyte-infused drinks are essential. Coconut water is great for replenishing lost electrolytes, while bone broth provides necessary sodium and minerals. A moderate intake of black coffee can offer an energy boost pre-run. Finally, consider a keto-friendly sports drink for endurance support.

Keto dieting for marathon training needs careful consideration to fuel the extensive energy demands of long-distance running. Typically, keto is low in carbs, but for marathon training, it's essential to include sources of energy that are keto-friendly, like MCT oil or fatty cuts of meat. Focus on adequate protein intake from sources like fish and chicken to support muscle recovery and growth. Incorporating avocados and nuts provides necessary fats and helps maintain energy levels during prolonged exercise.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and mushrooms, cooked in olive oil
Lunch:Grilled chicken avocado salad with a mix of greens and olive oil dressing
Dinner:Baked salmon with a side of roasted asparagus and a small serving of sweet potato
Calories🔥: 1300
Fat💧: 87g
Carbs🌾: 26g
Protein🥩: 88g

Day 2

Breakfast:Keto smoothie with almond milk, spinach, avocado, and a scoop of low-carb protein powder
Lunch:Tuna salad with avocado and a side of mixed greens
Dinner:Stir-fried beef with broccoli and bell peppers in coconut oil
Calories🔥: 1250
Fat💧: 88g
Carbs🌾: 20g
Protein🥩: 80g

Day 3

Breakfast:Greek yogurt with a handful of nuts and a sprinkle of chia seeds
Lunch:Caesar salad with grilled chicken, Parmesan, and keto-friendly Caesar dressing
Dinner:Grilled pork chops with a side of sautéed spinach and a small portion of quinoa
Calories🔥: 1350
Fat💧: 85g
Carbs🌾: 24g
Protein🥩: 100g

Day 4

Breakfast:Omelette with cheese, ham, and a side of avocado
Lunch:Chicken avocado wraps using low-carb tortillas
Dinner:Lamb curry with cauliflower rice
Calories🔥: 1350
Fat💧: 89g
Carbs🌾: 20g
Protein🥩: 97g

Day 5

Breakfast:Almond flour pancakes with a side of bacon
Lunch:Cobb salad with hard-boiled eggs, avocado, bacon, and blue cheese
Dinner:Grilled shrimp with zucchini noodles and a garlic butter sauce
Calories🔥: 1350
Fat💧: 98g
Carbs🌾: 22g
Protein🥩: 94g

Day 6

Breakfast:Chia seed pudding made with coconut milk and a few berries
Lunch:BLT salad with bacon, lettuce, tomato, and avocado
Dinner:Steak with a side of roasted Brussels sprouts and a small salad
Calories🔥: 1350
Fat💧: 98g
Carbs🌾: 24g
Protein🥩: 92g

Day 7

Breakfast:Berry and cream cheese stuffed keto crepes
Lunch:Greek salad with grilled chicken, feta cheese, olives, and cucumber
Dinner:Chicken thighs roasted with herbs and a side of sautéed kale
Calories🔥: 1400
Fat💧: 98g
Carbs🌾: 22g
Protein🥩: 105g

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⚠️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.

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