Nutritionist Louise Pyne has created the ultimate nutrition guide to complement your marathon training and help you power through your running goals

Committing to run a marathon is a huge challenge in itself, and training to ace that 26.2 miles can be both exhilarating and daunting. To make the task as accessible as possible, good nutrition is essential. Eating smart will help to top up your energy tank, giving you the fuel required to tackle any obstacles that may come your way, and equally as important, it will give you the motivation and strength you need to build endurance.

And just as you need discipline in terms of training, you also need to be meticulous when it comes to what goes into your body – every drop of nutrition counts, so you won’t find any empty calories here. Here’s our marathon runners’

Functional food

It’s always important to start your day with a nutritious breakfast, and on training days the need is even greater. After sleep your body needs energy in order to help avoid energy dips when exercising. Carbohydrate and protein are the most vital macronutrients here, as they help avoid fatigue and repair muscle tissue – but don’t skimp on vegetables and fruit as these will help provide vitamins, minerals and healthy antioxidants. Add in small amounts of good fats for optimum health and always keep sugary processed foods and junk food to a minimum in order to avoid energy slumps which could negatively impact training.