For marathon runners to succeed, they must eat the right foods. Proper nutrition keeps energy levels high, and it also helps build muscle and avoid injury. According to nutritional medicine, marathon runners should focus on certain foods during training to ensure they’re ready for the big race.

Nutritional Medicine 101: What Should I Eat While Training for a Marathon?

1. Chicken

During training, runners should increase their protein intake by about 75%. Protein offers numerous benefits to runners, from injury prevention to boosting muscle strength. Opt for chicken since it’s a lean protein, meaning you won’t need to worry about added fat and calories. Chicken also contains other essential nutrients, like niacin and selenium. Niacin helps turn food into energy, and selenium is an antioxidant that decreases inflammation.

2. Ginger

Some spices have anti-inflammatory properties. Ginger protects your body against strains and other injuries that can easily occur as a result of a rigorous training program. This root also promotes heart health and contains a wide range of essential vitamins and nutrients, including zinc, vitamin B6, and magnesium.

3. Watery Snacks

Staying hydrated is key when participating in any rigorous activity, like running. Runners should drink plenty of water throughout the training process, as it lubricates your joints and flushes waste products out of cells. To prevent yourself from filling up on liquid, eat foods with a high water content, such as celery, watermelon, lettuce, and cucumbers.

The nutritional medicine specialists at IMUA Orthopedics, Sports & Health counsel runners in Honolulu, HI, on what to eat when preparing for a marathon. Functional nutrition is about providing the body the fuel that it needs to stay healthy, which is why they create personalized guidelines based on your specific needs. They’ll also provide tips on tweaking your lifestyle, which includes designing an exercise plan and promoting self-care. If you’ve already experienced an injury, they offer services like osteopathic manipulation and treatments for back and neck pain. Call (808) 521-8170 to schedule a nutritional medicine consultation, or view their services online.