Becky Wade, a distinguished American marathoner, currently holds a personal record of 2:30:41 as she trains for the 2019 Boston Marathon. In her commitment to transparency, she has chosen to document her food intake during the week of March 18–24, offering a glimpse into the nutrition of a dedicated athlete.
The Nutrition Behind Marathon Training
Anyone familiar with marathon training understands the life changes that accompany this intense preparation. From missing toenails to a penchant for power naps, evident signs of heavy training abound. Marathoners, like Becky Wade, often endure a relentless cycle of running, cooking, and meal planning, particularly during the 10–16 weeks leading to a major race like the Boston Marathon.
What Does an Elite Marathoner Eat?
One of the most frequently asked questions from fellow runners to Wade is: “What do you eat?” Despite her readiness to share her favorite foods—bananas, chicken, bread, and avocados—there’s a deeper story worth telling. Thus, she decided to share her unvarnished food diary from a heavy training week, providing insights into the nutritional strategies employed by elite athletes.
Food Philosophy: Listening to Cravings
Wade emphasizes a flexible approach to nutrition that relies on her body’s signals rather than strict calorie counting. She often gravitates towards familiar foods but prioritizes variety, aiming to incorporate colorful and whole food options into her meals. By tuning into her cravings—be it for a steak or juicy watermelon—she maintains a diet that fuels her intensive training sessions.
The Importance of Leftovers and Timing
A strategic component of Wade’s meal preparation includes a focus on leftovers, allowing her to efficiently manage both time and nutrition. Although she enjoys culinary variety, she exercises caution about what she consumes before workouts, favoring dependable meals like bagels with peanut butter. Consistently snacking every few hours ensures that she maintains her energy levels throughout her rigorous schedule.
A Week’s Insight into an Elite Runner’s Diet
During a typical week of marathon training leading up to the Boston Marathon, Wade’s food intake is meticulously recorded. While including the staples like oatmeal and Greek yogurt, she also enjoys creative meals such as a roasted sweet potato and black bean bowl for lunch or a savory salmon dinner. Her training week showcases a deliberate balance of protein, healthy fats, and carbohydrates, vital for endurance athletes.
Maintaining Energy Levels with Snacks
Self-care in the form of well-timed meals and snacks is essential for sustaining energy. Even amid intense workouts, Wade ensures to hydrate and refuel with products like Clif Bar and Sword Endurance Drink Mix. She skillfully incorporates these nutritional aids into her routine, enhancing recovery and preparing for her next workout.
The Conclusion: Fueling Performance
While Wade’s food diary offers a nuanced look at the dietary habits of a marathoner, it reflects broader themes of health, energy management, and the importance of nutrition in athletic performance. By focusing on natural ingredients and attentive eating, elite athletes can optimize their training regimens, providing valuable lessons for amateur runners everywhere. For those seeking to understand the complexities of marathon training and nutrition, Becky Wade’s insights serve as an excellent resource.
Becky Wade is also the author of the memoir, Run the World: My 3,500-Mile Journey Through Running Cultures Around the Globe (HarperCollins, 2016).
