Training for a marathon is an exciting and challenging journey and your diet plays a big role in your performance and recovery. If you signed up for the BMO marathon, you want to focus on foods that help you build endurance, avoid gut issues and cramps, and stay energized throughout your runs. Here’s a quick breakdown of a complete nutrition guide to train for the BMO Marathon.
Pre-Run Tips to Train for the BMO Marathon
Goal: Avoid stomach issues and fuel your muscles for the workout.
- Timing: Eat 1-2 hours before your long run for optimal digestion and energy.
- What to eat: Focus on easily digestible carbs with a little protein. Try toast, banana and peanut butter, oatmeal and yogurt or a smoothie made with fruits and yogurt.
- What not to eat: Avoid high-fat and high-fiber foods to minimize the risk of stomach discomfort. Avoid nuts, beans and big salads in the hours before your run.
- Hydration: Drink water in the morning to hydrate. A coffee before a morning run can help to empty your bowels before a morning run.
- What not to drink: Beware that drinking too much coffee before an afternoon run can give you urgent or loose stools or cramps during your run.
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Fueling Tips to Train for the BMO Marathon
Goal: Maintain energy and avoid bonking (hitting the wall).
- Timing: For runs longer than 60-90 minutes, start fueling at around 30-45 minutes in and every 30-40 minutes thereafter.
- How much fuel: Most runners need 30-50 grams of easily digestible carbohydrates per hour while running. If your race pace is under a 3.5 hour marathon, you may benefit from as much as 80g carbs per hour.
- What fuel to take on runs: Energy gels or chews are great options because they are easily digested and replenish energy stores quickly. BMO Marathon Aid Stations will have Xact energy bars and may have real food like bananas and pretzels as well. If you choose to take a carbohydrate-rich sport drink like Gatorade instead of electrolytes, then you may not need the gels or snacks.
- What not to do: Do not wait for race day to try a new gel, bar or food. Always test your race fuel on your long training runs, to get used to the right pace of fueling for your optimal performance and ease of digestion. There are only four Aid stations on the course, so you may need to carry your fuel with you.
Hydration Tips to Train for the BMO Marathon
Goal: Stay hydrated to stay energized and avoid cramps, stitch and gut issues.
- Timing your hydration: Take regular sips every 15 minutes throughout your runs, rather than waiting long periods and chugging a large volume at once, as this leads to the “sloshing stomach”. A good rule of thumb is to drink 150 ml every 15 minutes.
- How much to drink: Runners need to drink a minimum of 500ml per hour on long runs. People who sweat a lot will need as much as 1 litre per hour, particularly if it is hot out.
- What to drink: Whether you drink water, electrolytes or a carbohydrate rich sport drink during your long runs and the race, the most important thing is that you drink enough. The BMO Marathon Aid Stations will provide lemon lime NUUN and Xact (apricot, orange and strawberry flavours) electrolyte drinks. Keep in mind, if you are drinking water or electrolytes, you need to carry gels or gummies en route to get your much needed carbohydrates.
- What not to do: Don’t rely only on Aid Stations for all your hydration. There are only four Aid stations on the course and the cups are small, so you will need to carry your fluid with you to stay hydrated and avoid a sloshing stomach, the dreaded runners trots. Runners trots are the urgent bowels that occur during a long distance run, when the runner consumes high sugar gels while dehydrated.
Confused About Sport Drinks? Get our free guide to understanding different types of sports drinks to keep you hydrated, energized, and performing your best on long runs.
Recovery Nutrition Tips to Train for the BMO Marathon
Goal: Replenish energy stores, repair muscles, and rehydrate.
- Timing: Within 30 minutes to an hour after your run is the prime window for recovery nutrition to help your muscles recover and adapt to training.
- What to eat: A combination of carbs and protein (like a Cliff bar, turkey sandwich or a fruit smoothie with milk and yogurt) to replenish glycogen stores and aid muscle recovery.
- Hydration: Rehydrate with water or a recovery drink that contains electrolytes. Make sure to replace lost fluids, especially after long runs. Yes chocolate milk works because it has carbs and protein.
- What not to do: Don’t wait more than 30 minutes to eat your recovery snack or you miss your chance to replenish your muscles. Avoid protein shakes that are missing carbs right after your runs.
General Nutrition Guidelines to Train for the BMO Marathon
Goal: Optimize your energy for endurance training.
- Eat balanced meals: Focus on whole foods rich in nutrients. Your meals should include plenty of vegetables, lean proteins and whole grain carbohydrates.
- Plan balanced snacks: You may need 2-3 snacks a day as your training runs ramp up. Balanced snacks include yogurt and fruit, crackers and hummus, peanut butter, toast and banana or a whole grain cereal and milk.
- What not to do: Neither low carb diets nor carb loading are not recommended. Instead, have a balanced amount of carbs at each meal and snack for optimal fueling and recovery.
Nutrition Tips to Avoid Gut Discomfort during the BMO Marathon
- Avoid high fiber and high fat foods before a run to minimize the risk of bloating, cramping, or the dreaded “runner’s trots.” Avoid coffee shop muffins, mochas and big salads in the four hours before your runs.
- Test your fueling strategy: During your training, experiment with different fuels to see what works best for your stomach. Some runners prefer gels, while others do better with real food like bananas or pretzels.
- Practice carrying water on your runs: Don’t wait for race day to carry water while you run. Some people prefer to use a running vest, while others use a hydration belt or hand held bottle while running. Carrying water on your runs is the key to staying hydrated and preventing gut issues on your runs. Remember, most gut issues like sloshing stomach, stitch, cramps and runners trots are caused by dehydration.
Struggling with Gut Issues While Running? Download our free guide on managing gut health for runners and cross the finish line comfortably!
Intermittent Fasting and Marathon Training
- Have breakfast before long runs: Have a carbohydrate rich breakfast like toast or oatmeal before your long run on the weekend.
- If you don’t like a meal before a run, try a granola bar or banana. These simple carb foods are easily digested and will fuel your run.
- Eat right after your runs: Have a smoothie, fruit or granola bar right after each run to replenish your muscle energy stores and help muscles recover.
- What not to do: Do not run fasted, if you are running for over an hour or if you are running later in the day. The only circumstance when a fasted run works well, is an early morning run that is one hour or less and breakfast is timed right after the run.
With these tips, you’ll be fueling your marathon training efficiently and avoiding some of the common pitfalls that can derail your progress. Your goal is to feel energized, maintain focus, and recover well—helping you cross the finish line strong this May!
Don’t Let Nutrition Hold You Back! Get your personalized fueling plan for the BMO Marathon from sport dietitians who have worked with countless athletes reach their goal—reach out to us today.
