Nutrition Resources

When training for a half or full marathon, most runners need anywhere from 2,000-3,500+ calories per day depending on their body size, training volume, and pace. As mileage and intensity increases, your energy needs will too – especially on long-run days when you may burn hundreds of extra calories. A helpful rule of thumb is to add about 100-150 calories for every mile you run, focusing on balanced meals with high quality carbohydrates for fuel, lean proteins for recovery, and healthy fats for long-lasting energy. Listen to your hunger cues (if you’re hungry – eat!), monitor your energy levels and performance. If things feel steady week to week – this is a great sign you’re eating enough to support strong, healthy training!

On training days, you should prioritize fueling and recovery – think balanced meals centered on high quality carbohydrates for energy, lean protein to support muscle repair, and healthy fats for long-term energy. Because you’re using more energy, you may need extra snacks or sightly larger portions, especially before and after runs. Aim for easy to digest carbohydrates that are low in protein, fiber and fat before training. On rest days, your overall calorie needs are a bit lower, but your plate shouldn’t look too different. You still need the right balance of nutrients to support ongoing recovery – to help set you up for that next workout! Focus on colorful produce, whole grains, and consistent hydration. Your body is still rebuilding even when you’re not lacing up.

Supplements and sports nutrition products aren’t mandatory for marathon training, but they can be incredibly helpful tools – especially as your mileage climbs. Whole foods should be the foundation of your daily nutrition, but products like sports drinks, gels, chews, and electrolyte mixes offer convenient, easy to digest fuel during long runs when your body needs quick carbohydrates and fluids. The key is choosing products that your stomach feels comfortable with, that also fits your training intensity, and goals. Runners may also benefit from foundational supplements like protein powder or a daily multivitamin if they struggle to meet their needs through food alone. Others may benefit from supplements like fish oil, for joint & heart health, creatine, for performance, or greens powders for additional antioxidants to support recovery. A balanced diet can take you far; smart supplementation simply fills the gaps when training demands more.