I recommend 55% carbohydrates, 30% fats, and 15% proteins. Furthermore, a high percentage of calories consumed should come from complex carbohydrates. Even breathing in and out burns calories. That doesn’t count the number of calories you burn the rest of the day. Consider that when you do a 20-miler, you theoretically burn 2,000 calories. Yes, you want to maintain weight, more than lose it. Without trying to analyze your meals, it seems to me that 1,500 or even 2,000 calories are coming in a little on the light side if you plan to maintain weight en route to a marathon. Nevertheless, I have fairly strong opinions on the foods that runners eat: both what foods and how much of those foods. It is my continuing opinion that dietitians are among the most overlooked sports professionals for runners when it comes to improving performance while learning to eat better. My immediate reaction is that you need to consult one.

I try to avoid posing as a food expert because I do not have an RD (for Registered Dietitian) behind my name. I am unsure if there is a meal plan for me to look at to get an idea of what improved nutrition for me might be. On my long-run days, I do eat more, usually at least 2,000 calories along with what I ingest during my long run. All this washed down with 80 ounces of water throughout the day! That is about 1,500 daily calories during the week.

For dinner, I usually have a bowl of rice, chicken and a salad. For a snack, I might have a rice cake with peanut butter or fruit.

For lunch, I eat strawberry yogurt, hummus and pretzels, string cheese stick, cashew cookie, and a dash of green pepper.

Typically, I eat an English muffin with a tablespoon of peanut butter for a pre-workout breakfast, a chocolate chunk protein bar, and grapes post-workout. I completed a half marathon this past Sunday, but I am unsure how much I should be eating and which foods I should introduce into my diet as I move into more and more intense long runs? I weigh 127 pounds, stand 5 feet 3 inches tall and am healthy, although a picky eater. I am currently training for my first full marathon in October.

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