Meals for Marathoners - Fueling for Publix Atlanta Marathon Weekend

Whether you're taking on the full marathon, half marathon or the 5K during Publix Atlanta Marathon Weekend, properly fueling your body is key to race day success.

The amount of food you will need depends on the distance you are running, but the nutrition principles are the same:

• Ample carbs to stock up your energy reserves
• Moderate protein to support your muscles
• Limited fat and fiber to minimize gut discomfort

Read on for meal and snack ideas designed to optimally fuel your body for race weekend, with modifications based on your target race distance. Within each recipe, there are options offered to account for different dietary preferences. The nutrition information is calculated based on the first ingredient listed.

Breakfast: Optimized Oatmeal

A runner favorite, oats are an excellent source of complex carbohydrates to deliver sustained energy, no matter what distance you're taking on. This recipe boosts energy further with simple carbs from maple syrup and fruit, plus a little bit of healthy fat and protein from nuts to keep you satisfied.

Instructions:

Prepare oats with equal parts water in microwave or on stovetop. Top with fruit, nuts and drizzle of maple syrup.

Ingredients:

5K:

• 1/2 cup oats prepared with 1/2 cup water
• 1 medium banana, sliced
• 2 Tbsp. of walnuts or almonds
• 1 Tbsp. of maple syrup

Nutrition: 413 calories, 13 grams fat, 70 grams carbs, 9 grams protein

Half Marathon:

• 1 cup oats prepared with 1 cup water
• 1 medium banana, sliced
• 2 Tbsp. of walnuts or almonds
• 1 Tbsp. maple syrup

Nutrition: 567 calories, 16 grams fat, 98 grams carbs, 14 grams protein

Marathon:

• 1 cup oats prepared with 1 cup water
• 1 medium banana, sliced
• 1/4 cup raisins
• 2 Tbsp. walnuts or almonds
• 1 Tbsp. maple syrup
• 8-ounce glass of orange juice on the side

Nutrition: 805 calories, 16 grams fat, 158 grams carbs, 18 grams protein

Note: If this feels like too much food to consume at one time, you can save either the banana or the raisins for a pre-run snack, closer to the start of your race.

Lunch: Satisfying Sandwich

This simple but nutrient-rich lunchtime staple is high in carbs to replenish glycogen stores and protein to support recovery and manage hunger, making it a perfect post-run meal.

Instructions:

Prepare your sandwich by layering tuna, cheese, lettuce and tomato between two slices of bread or a bagel. Enjoy fruit, pretzels and juice (for the longer distances) on the side.

Ingredients:

5K:

• 2 slices wheat bread
• 3 ounces tuna, deli turkey, or plant-based alternative
• 1 slice Swiss cheese or 2 tablespoons hummus
• Lettuce and tomato
• 1 cup grapes, on the side

Nutrition: 455 calories, 12 grams fat, 58 grams carbs, 32 grams protein

Half Marathon:

• 2 slices wheat bread
• 4 ounces tuna, deli turkey, or plant-based alternative
• 1 slice Swiss cheese or 2 tablespoons hummus
• Lettuce and tomato
• 1 cup grapes
• 1 ounce pretzels

Nutrition: 590 calories, 13 grams fat, 81 grams carbs, 40 grams protein

Marathon:

• Bagel
• 4 ounces tuna, deli turkey, or plant-based alternative
• 1 slice Swiss cheese or 2 tablespoons hummus
• Lettuce and tomato
• 1 cup grapes
• 1 ounce pretzels
• 8-ounce glass of apple juice

Nutrition: 822 calories, 12 grams fat, 136 grams carbs, 46 grams protein

Dinner: Powerful Pasta

Pasta deserves its reputation as a go-to pre-race meal due to its high carbohydrate content, making it ideal for stocking up muscle energy reserves. This recipe pairs carbs with a moderate amount of protein from turkey, a little bit of fat from cheese and tomato sauce, and nutrient-rich veggies for balance.

Instructions:

1. Cook pasta in salted boiling water over stove top according to package directions. In a separate pan, sauté meat until browned.
2. To roast broccoli, coat with olive oil, salt and pepper, arrange on a sheet pan, and roast in the oven at 425° for 15 minutes. Alternatively, steam frozen broccoli in the microwave according to package directions.
3. Heat tomato sauce, if desired, in saucepan over stove top or in microwave.
4. Add pasta to a bowl and top with ground meat, tomato sauce, broccoli and Parmesan cheese.

Ingredients:

5K:

• 1 cup cooked pasta (2 ounces dry)
• 4 ounces lean ground turkey, beef or plant-based crumble
• 1/2 cup tomato sauce
• 1/2 cup steamed or roasted broccoli
• 2 tablespoons Parmesan cheese
  

Nutrition: 482 calories, 15 grams fat, 57 grams carbs, 35 grams protein

Half Marathon:

• 2 cups cooked pasta (4 ounces dry)
• 4 ounces lean ground, turkey, beef or plant-based crumble
• 1/2 cup tomato sauce
• 1/2 cup of steamed or roasted broccoli
• 2 tablespoons Parmesan cheese

Nutrition: 682 calories, 16 grams fat, 99 grams carbs, 42 grams protein

Marathon:

• 2 cups cooked pasta (4 ounces dry)
• 4 ounces lean ground turkey, beef or plant-based crumble
• 1/2 cup tomato sauce
• 1/2 cup of steamed or roasted broccoli
• 2 tablespoons Parmesan cheese
• Dinner roll on the side
• 8-ounce glass of a carb-based sports drink like Powerade

Nutrition: 829 calories, 17 grams fat, 127 grams carbs, 45 grams protein

Snack: Runner-Friendly Customizable Trail Mix

Instructions:

Combine ingredients in the amounts recommended in a zipper-lock bag for an easy, portable and energizing snack. Try the recipe below or customize with your favorites.

Ingredients:

5K:

• 1 ounce pretzels
• 1/4 cup Cheerios, Chex or your favorite cereal
• 1 Tbsp. raisins or your favorite dried fruit
• 1 Tbsp. peanuts or your favorite nut

Nutrition: 218 calories, 6 grams fat, 38 grams carbs, 7 grams protein

Half Marathon:

• 1 ounce pretzels
• 1/2 cup Cheerios, Chex or your favorite cereal
• 2 Tbsp. raisins or your favorite dried fruit
• 2 Tbsp. peanuts or your favorite nuts

Nutrition: 325 calories, 11 grams fat, 52 grams carbs, 10 grams proteins

Marathon:

• 2 ounces pretzels
• 1/2 cup Cheerios, Chex or your favorite cereal
• 1/4 cup raisins or your favorite dried fruit
• 2 Tbsp. peanuts or your favorite nuts

Nutrition: 495 calories, 12 grams fat, 91 grams carbs, 14 grams protein

Takeaway Tip:

When it comes to fueling for running, a good rule of thumb is to not try anything new right before a race. Use your training to practice your nutrition strategy and figure out what works best for your body.

Testing out these meals and snacks ahead of time, and making modifications as needed, will allow you to enter race weekend well-fueled and ready to crush your goals!

Alissa is an Atlanta-based registered dietitian nutritionist and certified personal trainer dedicated to helping people optimize their health and athletic performance by harnessing the power of nutrition. Alissa currently offers virtual and in-person nutrition consultations, meal planning services and metabolic testing. Learn more at https://alissapalladinonutrition.squarespace.com or contact her at apalladinordn@gmail.com