Marathon Training Calculator
스포츠 퍼포먼스Complete nutrition planning for marathon training and race day
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🏃 Endurance Running
Marathon Training Calculator
Optimize your nutrition, fueling, and supplements for marathon success
🏅
Your Marathon Nutrition Plan
Optimized for Sub 4 Hour goal
3200
calories
Daily Intake
450
g carbs
55-60% calories
120
g protein
1.4-1.6g/kg
90
g fat
25-30% calories
📅 Nutrition Periodization
⭐ Essential for Marathon Training
🚀 Performance Enhancers
🔄 Recovery Support
⚡ During-Run Fueling (Long Runs & Race)
🏁 Race Day Nutrition Timeline
🦵 Injury Prevention Notes
- Collagen + Vitamin C before runs may support tendon health
- Adequate protein (20-30g) within 30 min post-run for muscle repair
- Don't neglect rest days - adaptation happens during recovery
- Stay hydrated throughout the day, not just during runs
- Consider compression and massage for recovery acceleration
⚕️ Training Note
Individual needs vary significantly based on metabolism, sweat rate, and training intensity. Test all race-day nutrition during training runs - never try anything new on race day. Consult a sports dietitian for personalized guidance, especially for elite goals.
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Marathon Nutrition
Fuel your 26.2 mile journey.