fatMark: What are the diet requirements for marathon running?
1
Likes
Directed to Mark Gilbert.
Hi Mark,
I asked a question previously about diet and triathalon training and you answered with some great advice and information for me.
I am now training for a marathon. I know I am fit enough following the ironman and I have been following the previous guidelines recommended by yourself.
My new question is:
Does the breakdown of your previous answer change as i am not training in as much volume as before as i don't want to gain weight by eating too many calories etc but I do want to fund the training.
----------------------------------------------------------------------------------------------------------------
Generally, the first thing I do to quickly calculate requirements is multiply your weight in kg by 2-3 to get your protein needs in grams (2 would be minimum), then multiply by about 0.9 to get your "minimum" fat recommendation in grams. For carbs, you would multiply by from 6 to 8. If you go with the higher protein recommendation and you like to eat more fat, then closer to 6. If you like your carbs, go closer to lower protein recommendation and keep fat near to the 0.9.
Example - 80kg person:
3 x 80 = 240
0.9 x 80 = 72
7 x 80 = 560
I asked a question previously about diet and triathalon training and you answered with some great advice and information for me.
I am now training for a marathon. I know I am fit enough following the ironman and I have been following the previous guidelines recommended by yourself.
My new question is:
Does the breakdown of your previous answer change as i am not training in as much volume as before as i don't want to gain weight by eating too many calories etc but I do want to fund the training.
----------------------------------------------------------------------------------------------------------------
Generally, the first thing I do to quickly calculate requirements is multiply your weight in kg by 2-3 to get your protein needs in grams (2 would be minimum), then multiply by about 0.9 to get your "minimum" fat recommendation in grams. For carbs, you would multiply by from 6 to 8. If you go with the higher protein recommendation and you like to eat more fat, then closer to 6. If you like your carbs, go closer to lower protein recommendation and keep fat near to the 0.9.
Example - 80kg person:
3 x 80 = 240
0.9 x 80 = 72
7 x 80 = 560
By rhett harrison – about 1 year ago
Replies
Similar Posts
Leave a Reply / Answer
Note: This question was directed to Mark Gilbert but public responses are welcome!
You need to be logged in in order to give a response to this question. Sign up here – it's free!
My best advice would be to use the number you get from the calculation above and monitor your weight (weigh yourself once per week, first thing in the morning on the same day). If you gain, then cut the fat by about 20% (usually I would recommend cutting more carbs than fat but not for an endurance athlete). Just ensure that the fat you get is from good sources like fish, olive, canola oil, nuts, seeds, etc. It's all about adjustments.
Nutritionist and Supplement Specialist