3200
calories
Daily Intake
450
g carbs
55-60% calories
120
g protein
1.4-1.6g/kg
Essential for Marathon Training
During-Run Fueling (Long Runs & Race)
Race Day Nutrition Timeline
Injury Prevention Notes
- Collagen + Vitamin C before runs may support tendon health
- Adequate protein (20-30g) within 30 min post-run for muscle repair
- Don't neglect rest days - adaptation happens during recovery
- Stay hydrated throughout the day, not just during runs
- Consider compression and massage for recovery acceleration
Training Note
Individual needs vary significantly based on metabolism, sweat rate, and training intensity. Test all race-day nutrition during training runs - never try anything new on race day. Consult a sports dietitian for personalized guidance, especially for elite goals.
