A marathon is a long-distance race ranging between 20 to 50 km. This can be done as a half marathon or full marathon. Race times for elite performers span around 26 minutes to > 4 hours 1. Pheidippides was the first marathoner who ran from the Battle of Marathon to Athens to report victory. He ran continuously without stopping in between, without food and weapons, he even wore simple clothing during the race to lighten up and get relief from the heat. On arrival, he collapsed after exclaiming we have won!.2  

Since then, a lot of changes have occurred in this sport. Now it is a more organized and trained event, where people of different age groups gather from various regions to participate.  

Nutrition plays a key role in this sport, without correct fueling techniques or nutrition it is difficult to sustain during the race. Early on in the race most of the nutrition stores get exhausted, making it challenging for the marathon runner further on. A person with good muscle mass and glycogen stores can complete the race with the right nutrition and adequate practice.  

5 key nutrients for marathon training: - 

1. Carbohydrates: According to international society of sports nutrition (ISSN), a marathoner needs to fuel their body with 5-8gm/kg body weight/day. To have enough stores of glucose to sustain the final day3. Breads, fruits, sugars, rice and candies are the example of simple carbohydrates in a runner's diet on that race day. 

2. Proteins: Consumption of high quality of protein i.e., 1.6gm/kg BW/day helps develop muscles which can be beneficial for a long run3. For long distance running we require extra glycogen stores and muscles are the place where extra glycogen can be stored. During a marathon, glycogen stored in muscle is utilized for energy uptake. Egg, skinless chicken, fish, milk and dal are sources of protein that can be utilized. 

3. Fluids: 450-750ml/hourly consumption of liquids is required to prevent fluid losses in the body, it can go up if the climatic conditions are unsuitable (hot and humid)3. Fluids help in regulating the body’s temperature as well as excretion of waste products. Mineral water, juices, coconut water and soups can be included in one’s diet. 

4. Sodium: Sodium is both an electrolyte and mineral. It helps in the functioning of nerves and muscles. To prevent sodium loss from the body in hot humid weather, a marathoner should choose their energy drink wisely, electrolyte solution having sodium >575mg/litre is best to have during the course of action3. 

5. LOW FODMAP: to alleviate symptoms of gastrointestinal distress during a race, a diet low in FODMAP can be incorporated a week prior (fermentable oligosaccharides, disaccharides, monosaccharides and polyol).3 Stomach distress such as bloating, loose stools and diarrhea has found to be reduce upon taking low FODMAP diet in runners.4 

5 functional foods for a Marathon runner: - 

Functional foods have ingredients that provide health benefits beyond its nutrition value. They provide the body with the required amount of vitamins, fats, proteins, carbohydrates, etc., needed for healthy survival.5 

1. Banana: Banana is not only rich in carbohydrates, dietary fiber and vitamins and mineral, but also rich in polyphenol compounds having antioxidant activity. Daily consumption of banana not only meets the carbohydrate requirement during race, it also reduces the oxidative stress during the race. 

2. Yogurt:  Marathoners may suffer gastrointestinal distress due to abrupt eating patterns and the stress of training. Yoghurt works as natural probiotic and including it with every meal enhances the gut micro flora. It also has the cooling effect on stomach acids which helps prevent acidity. 

3. Dark chocolates: Dark chocolates which have more than 90% of cocoa, are rich in minerals like magnesium, iron, selenium and zinc. 100gm of dark chocolates have 252mg of magnesium which helps in relaxation of heart muscles and prevents nerve damage during the race.5,6 whereas the other minerals reduce oxidative stress and enhances sports performance. 

4. Strawberries: 100gm of strawberries provide 50mg of vitamin C. An oxidative injury after acute exercise can be prevented by the intake of antioxidants, such as vitamin C not only during exercise, but also on a daily basis.7 

5. Flax seed: Flax seeds are rich in omega 3 fats; 100gm of flaxseeds provide 12.9gm of omega3 fats. n3 fats/PUFA helps in synthesis of muscle mass as well as protects muscles from inflammation upon rigorous training.  

A meal with balanced nutrients not the only thing that will help winning the race but a timely approach too. A high caloric meal 4 hours before the final race helps load the nutrients and a small snack with functional foods, one hour prior to race stock up the nutrients for a steady performance. 

References: 

Burke LM, Jeukendrup AE, Jones AM, Mooses M. Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers. Int J Sport Nutr Exerc Metab. 2019;29(2):117-129. doi:10.1123/ijsnem.2019-0004 

https://en.wikipedia.org/wiki/Marathon 03.03.2021 date03.03.2021 time 17:00hrs IST 

Tiller NB, Roberts JD, Beasley L, et al. International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. 2019;16(1):50. Published 2019 Nov 7. doi:10.1186/s12970-019-0312-9 

Lis DM, Stellingwerff T, Kitic CM, Fell JW, Ahuja KDK. Low FODMAP: A Preliminary Strategy to Reduce Gastrointestinal Distress in Athletes. Med Sci Sports Exerc. 2018;50(1):116-123. doi:10.1249/MSS.0000000000001419 

Cencic A, Chingwaru W. The role of functional foods, nutraceuticals, and food supplements in intestinal health. Nutrients. 2010;2(6):611-625. doi:10.3390/nu2060611 

https://www.healthline.com/nutrition/what-does-magnesium-do date 04.03.2021 time 14:00hrs IST 

Aoi W, Naito Y, Takanami Y, Kawai Y, Sakuma K, Ichikawa H, Yoshida N, Yoshikawa T: Oxidative stress and delayed-onset muscle damage after exercise. Free Radic Biol Med. 2004, 37: 480-487. 10.1016/j.freeradbiomed.2004.05.008.