Meal Plan For Marathon Training

Written byListonic team

Updated on Nov 22, 2024

Preparing for a marathon? Explore our guide featuring a thoughtful meal plan designed to fuel your endurance. Discover energizing breakfasts, balanced meals, and hydration strategies essential for optimal performance during training. Ensure your body is well-prepared for the demands of marathon.

Meal plan grocery list

Dry goods

Quinoa

Chia seeds

Brown rice

Oatmeal

Granola

Whole grain bread

Whole grain toast

Whole wheat tortilla

Sweet potatoes

Snacks & sweets

Peanut butter

Honey

Granola

Almonds

Blueberries

Mixed berries

Maple syrup

Meats

Chicken

Turkey

Chicken breast

Chicken thighs

Salmon

Cod

Shrimp

Dairy & eggs

Greek yogurt

Eggs

Almond milk

Spices & sauces

Lemon-tahini dressing

Dill sauce

Lime vinaigrette

Teriyaki glaze

Soy-ginger sauce

Sesame-soy glaze

Cinnamon

Fish & seafood

Salmon

Shrimp

Cod

Fresh grocery

Banana

Mixed vegetables

Broccoli

Mixed greens

Spinach

Brussels sprouts

Asparagus

Fresh fruit

Green beans

Chickpea

Black bean

Diced tomatoes

Sliced bananas

Avocado

Bakery

Whole grain toast

Whole grain pancakes

Whole grain bread

Whole wheat tortilla

Plant based

Chickpea

Lentil soup

Smoothie bowl

Acai

Seeds

Stir-fried tofu

Ready meals

Turkey and vegetable stir-fry

Meal plan overview

Embarking on a marathon journey? Start with a thoughtful meal plan that fuels your endurance. Each element of this marathon-centric meal plan is designed to ensure your body is well-prepared for the physical demands of long-distance running.

Our guide is your go-to resource, offering insights, balanced meals and hydration strategies essential for optimal performance.

Meal Plan For Marathon Training exemplary product

Foods to eat

Complex Carbohydrates: Prioritize whole grains like oats, quinoa, brown rice, and whole wheat for sustained energy.
Lean Proteins: Include lean protein sources such as chicken, turkey, fish, tofu, beans, and lentils for muscle repair.
Fruits and Vegetables: Consume a variety of colorful fruits and vegetables for vitamins, minerals, and antioxidants.
Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil for energy and recovery.
Low-Fat Dairy or Dairy Alternatives: Choose low-fat or non-fat dairy or dairy alternatives for calcium and protein.
Hydration: Stay well-hydrated with water, electrolyte-rich drinks, and sports drinks during and after long runs.
Protein-Rich Snacks: Include protein-rich snacks like Greek yogurt, cottage cheese, and protein bars for recovery.
Whole Eggs: Incorporate whole eggs for complete protein and essential nutrients like choline.
Iron-Rich Foods: Consume iron-rich foods like lean meats, beans, and leafy greens to support oxygen transport.

✅Tip

Prioritize carbohydrate loading, especially in the days leading up to a marathon, to maximize glycogen stores for endurance.

Foods not to eat

Pre-Run Carbohydrates: Prioritize easily digestible carbohydrates like bananas, energy gels, and whole-grain toast before long runs.
Post-Run Recovery Snacks: Consume a mix of carbohydrates and protein after training sessions for muscle recovery; chocolate milk is a popular choice.
Hydrating Foods: Include hydrating foods like watermelon, cucumber, and oranges to support fluid balance.
Omega-3 Fatty Acids: Incorporate fatty fish, flaxseeds, and walnuts for anti-inflammatory benefits and joint health.
Carbohydrate Loading: Increase carbohydrate intake leading up to the marathon for glycogen stores; focus on pasta, rice, and potatoes.
Timing of Nutrient Intake: Consider the timing of meals and snacks to optimize energy levels before, during, and after training sessions.
Individual Nutrient Needs: Adjust the meal plan based on individual preferences, dietary restrictions, and training intensity.
Whole, Unprocessed Foods: Choose whole, unprocessed foods to ensure a variety of nutrients and support overall health.

Join 20M+ smart shoppers worldwide

Main benefits

The Meal Plan For Marathon Training is crafted to meet the heightened energy and nutrient requirements of marathon runners. 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: 25%

Fat: 30%

Carbs: 45%

Fiber: 0%

Other: 0%

How to budget on this meal plan

To budget effectively for a marathon training meal plan, focus on buying staple ingredients in bulk, like whole grains, rice, and oats. Choose cost-effective protein sources such as chicken thighs, eggs, and canned beans. Opt for seasonal fruits and vegetables for freshness and better prices. Prepare large batches of meals like lentil soup, stir-fries, and roasted vegetables for convenience and savings. Use homemade dressings and sauces instead of store-bought to cut costs and control ingredients. Limit more expensive items like salmon and shrimp to occasional meals, and consider plant-based proteins like tofu and chickpeas as nutritious, budget-friendly alternatives.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Snacks for Marathon Training, providing energy and endurance:

Banana with almond butter
Whole grain toast with honey
Oatmeal with berries
Energy bars or gels
Yogurt with granola
Homemade trail mix with dried fruits
Apple slices with peanut butter

For marathon training, water is crucial for hydration. Electrolyte-replenishing sports drinks aid in recovery during long runs. Tart cherry juice can reduce muscle soreness. Protein shakes support muscle repair. Finally, beetroot juice has been shown to improve endurance and blood flow, beneficial for long-distance runners.

For marathon training, nutrition plays a pivotal role in performance and recovery. A diet rich in complex carbohydrates from whole grains and vegetables provides the necessary energy for long-distance running. Lean proteins, such as chicken, fish, or plant-based alternatives like lentils and tofu, are essential for muscle repair. Don't overlook healthy fats, found in foods like nuts, seeds, and avocados, which provide sustained energy and reduce inflammation, aiding in recovery post-training.

Meal plan suggestion

Day 1

Breakfast:Whole grain toast with peanut butter, banana slices, and a sprinkle of chia seeds
Lunch:Quinoa salad with grilled chicken, mixed vegetables, and a lemon-tahini dressing
Dinner:Baked salmon with sweet potato wedges and steamed broccoli
Calories🔥: 1800
Fat💧: 60g
Carbs🌾: 125g
Protein🥩: 95g

Day 2

Breakfast:Greek yogurt with granola, mixed berries, and a drizzle of honey
Lunch:Turkey and avocado wrap with whole wheat tortilla, accompanied by a side of mixed greens
Dinner:Grilled shrimp with quinoa, roasted Brussels sprouts, and a squeeze of lemon
Calories🔥: 1750
Fat💧: 48g
Carbs🌾: 110g
Protein🥩: 85g

Day 3

Breakfast:Protein smoothie with almond milk, banana, spinach, and a scoop of protein powder
Lunch:Lentil soup with whole grain bread and a side of mixed greens
Dinner:Baked chicken breast with quinoa, roasted sweet potatoes, and green beans
Calories🔥: 1850
Fat💧: 50g
Carbs🌾: 120g
Protein🥩: 95g

Day 4

Breakfast:Oatmeal with sliced bananas, almonds, and a dash of cinnamon
Lunch:Chickpea and vegetable stir-fry with brown rice
Dinner:Grilled cod with quinoa, asparagus, and a light dill sauce
Calories🔥: 1900
Fat💧: 55g
Carbs🌾: 130g
Protein🥩: 105g

Day 5

Breakfast:Scrambled eggs with spinach and whole grain toast, served with a side of fresh fruit
Lunch:Quinoa and black bean salad with diced tomatoes, avocado, and a lime vinaigrette
Dinner:Grilled chicken with brown rice, roasted vegetables, and a teriyaki glaze
Calories🔥: 1950
Fat💧: 60g
Carbs🌾: 135g
Protein🥩: 105g

Day 6

Breakfast:Whole grain pancakes with blueberries and a drizzle of maple syrup
Lunch:Turkey and vegetable stir-fry with quinoa and a soy-ginger sauce
Dinner:Baked chicken thighs with sweet potato mash and steamed broccoli
Calories🔥: 1850
Fat💧: 58g
Carbs🌾: 125g
Protein🥩: 98g

Day 7

Breakfast:Smoothie bowl with acai, banana, granola, and a sprinkle of seeds
Lunch:Grilled salmon with quinoa, roasted Brussels sprouts, and a lemon-dill sauce
Dinner:Stir-fried tofu with brown rice, mixed vegetables, and a sesame-soy glaze
Calories🔥: 1900
Fat💧: 60g
Carbs🌾: 130g
Protein🥩: 100g

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!