What are the recommended high carbohydrate and protein foods for a healthy adult undergoing marathon training?

High Carbohydrate and Protein Foods for Marathon Training

For marathon training, prioritize white rice, white pasta, white bread, lean meats (chicken breast, lean beef), low-fat dairy products (yogurt, milk), honey, sports drinks, and energy-dense foods that provide 7-10 g/kg body weight of carbohydrates daily with 1.7-2.5 g/kg body weight of protein. 1

Daily Carbohydrate Targets During Training

• Consume 7-10 g/kg body weight of carbohydrates daily to maintain fully repleted glycogen stores for marathon training 2
• For a 55 kg (121 lb) runner, this translates to approximately 550 g of carbohydrates per day 1
• Energy intake should be 60-70% from carbohydrates to support endurance performance 1, 3

Daily Protein Targets During Training

• Consume 1.7-2.5 g/kg body weight of protein daily to support muscle recovery and adaptation 1
• For a 55 kg runner, this represents 95-139 g of protein per day 1
• Protein intake should comprise approximately 10-15% of total daily calories 1

Specific High-Carbohydrate Foods Recommended

Grain-Based Foods

• White rice, white pasta, and white bread (refined grains preferred over whole grains during high-volume training for GI comfort) 1, 4
• Low-fiber cereals: Rice Krispies, corn flakes 1, 4
• Pancakes made with refined flour 1, 4
• Baguettes and focaccia rolls 1

Simple Carbohydrates for Energy Density

• Honey and golden syrup (1-2 tablespoons per meal) 1, 4
• Sports drinks (600-1200 mL throughout the day) 1
• Jello and dairy desserts 1, 4
• Pulp-free fruit juices (orange, apple) 1, 4

Moderate-Fiber Options (for non-race periods)

• Oats (50-90 g servings) 1
• Granola 1
• Baked potatoes 1

Specific High-Protein Foods Recommended

Lean Meats

• Chicken breast (120-150 g servings) 1, 4
• Lean beef patties or kebabs (150 g servings) 1, 4
• Tuna canned in water (120 g) 1
• Ham (2-3 slices) 1

Dairy Products

• Low-fat milk (2% fat, 200-300 mL servings) 1
• Flavored yogurt (150-200 g servings) 1, 4
• Greek yogurt (150 g) 1
• Light cheese (2 slices) 1

Eggs

• Whole eggs and egg whites (2-3 eggs per meal) 1, 4

Limited Amounts

• Smooth nut butters (1 tablespoon) 1, 4
• Chia seeds (1 tablespoon) 1

Sample Daily Menu Structure

A practical marathon training day (for 55 kg athlete) includes: 1

Breakfast:

• 3 cups corn flakes with 300 mL milk
• 1 tablespoon honey
• 250 mL pulp-free juice

Lunch:

• 150 g chicken breast on white baguette
• 170 g flavored yogurt
• 250 mL sports drink

Dinner:

• 2.5 cups cooked white pasta
• 150 g lean beef in sauce
• 200 g ice cream

Snacks:

• 600-1200 mL sports drink throughout day
• Rice pudding (200 g)
• Additional yogurt or dairy dessert

Pre-Race Carbohydrate Loading (48-72 Hours Before)

Increase carbohydrate intake to 10-12 g/kg body weight while reducing fiber to <10 g/day to maximize glycogen storage and minimize GI distress on race day 1, 2

Low-Fiber, High-Carbohydrate Foods for Loading:

• White pasta, white rice, white bread exclusively 1
• Remove vegetable pieces from sauces 1
• Avoid fruits with skins, raw vegetables, legumes 4
• Focus on sports drinks, ice cream, pancakes with syrup, waffles with maple syrup 1
• Remove nori wrapping from sushi 1

During-Exercise Fueling

• Consume 30-90 g/hour of carbohydrates during runs exceeding 1 hour 1, 2
• Use glucose-based carbohydrates and fructose in combination for optimal absorption 1
• Sports drinks, gels, or easily digestible solid foods 2, 5

Post-Exercise Recovery

• Consume high-carbohydrate foods immediately after training to maximize glycogen replacement rates 5
• Include protein (chicken, yogurt, milk) with carbohydrate for recovery 1
• Liquid forms may be preferred when appetite is suppressed after intense sessions 1

Critical Caveats

Avoid high-fiber foods during high-volume training periods as they displace energy-dense carbohydrates and increase GI distress risk 1. While whole grains and vegetables are healthy for general populations, marathon training creates unique nutritional demands where refined carbohydrates are strategically preferred 1.

This eating pattern is specific to marathon training and racing—not a long-term health diet 1, 4. The emphasis on refined carbohydrates and lower fiber is a specialized performance strategy, not general nutrition advice 1.

Practice your fueling strategy during training runs before race day to identify foods that work for your individual GI tolerance 2, 5. What works in training may differ from race conditions, especially in heat 1.