A marathon runner needs to develop a quality diet to ensure at least he will finish the grueling footrace.

A poor diet will result chronic tiredness, frequent illness, poor concentration, poor performance and poor recovery. According to MarathonPal.com, runners need to focus on carbohydrate loading, pre-competition nutrition, minimizing stomach upsets, post competition nutrition, restoration of fluid and balancing electrolyte, glycogen replacement and repair of damaged muscles.

To be fit and conditioned, a runner needs a balanced dose of carbohydrates, fiber, protein, fat, water, vitamin B complex, vitamin C, vitamin E, iron, calcium and zinc,

Carbohydrate loading, a method of increasing stored glycogen by 200 to 300 percent, enables the body to develop a stronger resistance to last in the race.

Before the competition, a runner must consider a meal of more than 200 grams of carbohydrate before the competition. An hour or two before the competition, a runner can eat a smaller carbohydrate meal and load more during the progress of the race.

Moreover, a runner can choose from a wide array of sources to beef up his endurance. Chief sources of energy are wheat bread, brown rice, skimmed milk, baked potatoes, fruits, yogurt, among others.

Junk fatty foods and other fried foods. Furthermore, avoid absolutely alcohol and cigarettes.

A marathoner has the option to eat solid foods such as ripe bananas, sandwiches with jam, honey or banana, jelly beans, cereal bars. Furthermore, bringing sports bars is also a good option because it is a good source source of carbohydrate.

To minimize stomach and gastrointestinal upsets, a runner must reduce his fiber intake by eating lower-fiber cereals like cornflakes, rice bubbles, white rice, pasta, bread and soft fruits. Also avoid fat when preparing for the competition. Eating liquid meals is also good because of it allows the body a faster digestion.

After the race, a runner must make recovering the nutrients an immediate priority. To make the plan be more effective, you must monitor the program and practice it during training. Drinks containing caffeine and alcohol after the competition should be discouraged..

Sports nutritionists recommend consuming seven to 10 carbohydrate per kilogram of body weight from carbohydrates a day after finishing the race for replenishment. A runner could start by eating 1 gram of carbohydrate per kilogram of body weight immediately after the workout that would be succeeded by a high t high-carbohydrate meal in the next two hours. This would be followed by eating normal meals and snacks for the rest of the day.

In the 24 hours after your race, aim to consume 7-10 g carbohydrate per kg of body weight from carbohydrates. Approach this goal by eating 1 g carbohydrate per kg of body weight immediately. Then, have a high-carbohydrate meal in the next two hours, and normal meals and snacks for the rest of the day.

Avoid alcohol for at least 24 hours because it causes more blood to flow to the injured area, increasing swelling and bleeding that will slow recovery and make the injury worse.